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Jonathan Wong

Log

Date Workout Score Ave Comments Action
12/14/21 4000m 19:17.6 2:24.7

Great session. Pressed all the way. PR of 19:17.6 is 2 secs faster than prior PR of 19:19.6.

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12/13/21 4000m 20:00.6 2:30.0

Great session. Pushed in the last 300m.

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12/12/21 21:04 4,010m 2:37.6

Good light session.

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12/10/21 4000m 19:53.0 2:29.1

Another great session. Lighter pace over the first 2 mins., then pressed to lengthen drive time and speed while maintaining 20-22 spm.

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12/08/21 4000m 19:49.7 2:28.7

Felt tired at the start, but warmed-up thru 1st 1k then moderate pace and pressed at the end.

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12/07/21 4000m 20:08.6 2:31.0

Felt great. Moderate pace.

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12/06/21 4000m 19:56.5 2:29.5

Felt great. Assisted pull up set before rowing session. Sub 20:00 for 4K.

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12/05/21 4000m 20:39.9 2:34.9

Felt good. Moderate effort, still drive length helped me stay within target 20:00 to 21:00.

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12/04/21 4000m 21:06.9 2:38.3

Slightly sore across lats from prior day pull up session. Moderately paced 4k felt good.

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12/03/21 4000m 20:04.7 2:30.5

Felt strong. Moderate effort first approx 3500m and pressed last 500m.

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12/01/21 4000m 19:19.6 2:24.9

Felt great. Pressed beginning to end. Kept SPM @ 23 and drive speed above 1.50. PR @ 19:19:6 8 secs better than prior PR.

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11/30/21 4000m 19:59.4 2:29.9

Felt great. Steady pace with drive time average above 1.50. Went sub 20:00.

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11/28/21 4000m 20:05.8 2:30.7

Great session. Thought I was going light but my drive times were good so ended up well within my target of 20-21 mins. for 4K.

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11/26/21 4000m 20:18.7 2:32.3

Felt good. Pushed at the end.

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11/25/21 4000m 20:23.4 2:32.9

Felt great. Pushed second 2k.

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11/24/21 21:03 4,013m 2:37.4

Lighter session. Sore from yesterday. Still - Felt good.

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11/23/21 4000m 19:28.3 2:26.0

Great session. Felt good. Pressed all the way. 4K PR @ 19:28.3!

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11/22/21 4000m 20:15.0 2:31.8

Great workout. Pressed thru some weariness from busy weekend.

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11/19/21 4000m 20:23.7 2:32.9

Great session. Pressed at the end as to try to beat my PR of 20:03.

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11/18/21 4000m 20:21.1 2:32.6

Felt great. Moderate pace, but felt stronger staying between 20:00 and 21:00 mins for 4K.

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11/17/21 4000m 20:03.2 2:30.4

Great workout. Pushed it. 4K PR @ 20:03.02.

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11/16/21 4000m 20:53.6 2:36.7

Great workout. Felt smooth and in rhythm.

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11/15/21 4000m 20:30.1 2:33.7

Good workout. Pressed at the end.

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11/11/21 4000m 22:07.8 2:45.9

Lighter session. Felt good.

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11/10/21 4000m 20:20.2 2:32.5

Pushed it. Good workout.

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