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Jonathan Wong

Log

Date Workout Score Ave Comments Action
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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12/28/21 4000m 20:43.5 2:35.4

Light session. Felt great. Strong.

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12/26/21 4000m 18:55.9 2:21.9

Great session. Pressed hard. Hit PR @ 18:55.9 beating prior PR of 18:59.1 by 3.2 secs.

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12/25/21 4000m 20:53.6 2:36.7

Light session. Felt strong.

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12/23/21 4000m 19:01.5 2:22.6

Great session. Pressed most of the way.

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12/22/21 4000m 19:43.6 2:27.9

Great session. Felt strong from prior day session. Pressed to stay at sub 2:30 for 500m.

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12/22/21 4000m 19:43.6 2:27.9

Great session. Felt strong from prior day session. Pressed to stay at sub 2:30 for 500m.

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12/21/21 4000m 18:59.1 2:22.3

Great session. Pushed to beat 5:00 mins per 1k thru4k. Finished @ i18:59.1 beat prior PR of 19:17.6 by 18.5 secs

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12/20/21 4000m 19:29.6 2:26.2

Felt great. Pressed to finish each 1k sub 5:00 mins. Ended up at 19:29.6 and sub 20:00 is my 4K goal.

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12/19/21 4000m 20:39.7 2:34.9

Lighter session. Felt good. Pushed last 300m.

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12/17/21 4000m 19:53.4 2:29.1

Great session. Steady for about 150m and slowly pressed thru 4K. Felt strong.

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12/16/21 4000m 20:36.9 2:34.6

Felt good. Lighter pace throughout.

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