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Jonathan Wong

Log

Date Workout Score Ave Comments Action
02/24/22 4000m 19:47.6 2:28.4

Light session. Felt strong. Pace target avg sub 2:30 mins / 500m. Averaged 2:28.5.

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02/18/22 4000m 19:07.1 2:23.3

Again targeting sub 2:25 mins / 500m avg. Hit 2:23.4 mins / 500m avg. Felt strong.

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02/16/22 4000m 19:05.8 2:23.2

Felt strong. Targeted sub 2:25 mins / 500m. Hit 2:23.2 mins / 500m.

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02/14/22 4000m 20:01.2 2:30.1

Light session. Focused on drive time targeting .70+ per stroke. Felt great.

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02/11/22 4000m 20:36.9 2:34.6

Light session focused on technique, trying to lengthen drive time to .70+. Felt great.

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02/08/22 4000m 18:58.7 2:22.3

Pushed at the end. Targeted avg sub 2:25 mins/500m. Hit 2:22.3 mins/500m. Total 18:58.7 for 4k.

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02/04/22 4000m 19:03.0 2:22.8

Targeted sub 2:25 mins per 500m. Hit 2:22.9 mins per 500m. Felt great.

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02/01/22 4000m 18:55.1 2:21.8

Pushed to be under 2:25 mins per 500m. Hit 2:21.9. 18:55.1 mins for 4K meters. Felt strong.

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01/29/22 4000m 20:41.6 2:35.2

Light session. 500m avg 2:35.2 mins.

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01/27/22 4000m 19:13.0 2:24.1

Felt strong. Targeted sub 2:25 avg mins/500m. Hit 2:24.1 avg mins/500m.

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01/26/22 4000m 19:16.5 2:24.5

Targeted sub 2:50 mins/500m. Hit 2:24.6 mins/500m. Felt good.

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01/24/22 4000m 19:13.1 2:24.1

Felt strong. Targeted sub 2:30 per 500m. Finished @ 19:13.1, avg 2:24.1 per 500m.

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01/21/22 4000m 20:48.5 2:36.0

Needed a recovery session so light pace. Felt great.

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01/20/22 4000m 18:45.6 2:20.7

Pushed hard. Hit 18:45.6 mins. but 22.2 secs over 1/6/22 PR of 18:23.4 mins.

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01/18/22 4000m 20:07.9 2:30.9

Felt strong. Light session.

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01/14/22 4000m 19:07.3 2:23.4

Felt strong. Targeted avg sub 2:25 mins/ 500m. Hit 2:23.4 mins/ 500m.

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01/12/22 4000m 19:00.4 2:22.5

Felt great. Target sub 2:25 min / 500m. Good session @19:00.4 mins. for 4K.

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01/10/22 4000m 19:15.3 2:24.4

Felt great. Targeted moderate sub 20:00 4K. Hit 19:15.3 mins.

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01/07/22 4000m 21:17.6 2:39.7

Light session. Felt strong.

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01/06/22 4000m 18:23.4 2:17.9

Pressed hard the whole way. Felt strong. Beat prior PR of 18:40.1 by 16.7 secs. Finished in 18:23.4 mins.

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01/04/22 4000m 19:36.0 2:27.0

Felt strong. Targeted sub 2:30 min 500m.

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01/03/22 4000m 19:32.0 2:26.5

Felt strong. Moderate pace. Targeted sub 2:30 min/500m avg pace.

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01/01/22 4000m 19:43.8 2:27.9

Felt good. Moderate pace.

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12/30/21 4000m 18:40.1 2:20.0

Pushed hard throughout. Beat prior 4K PR of 18:55.9 by 15.8 secs. Clearly still figuring out how hard I can push. New PR 18:40.1!

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12/29/21 4000m 20:55.2 2:36.9

Light session. Felt good.

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