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Jonathan Wong

Log

Date Workout Score Ave Comments Action
08/22/26 10000m 49:35.8 2:28.7

10,000m session: Targeted overall avg sub-2:30 min 500m split and avg heart rate 113+. Wanted drag factor to be 111 like yesterday and…

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08/21/26 15000m 1:17:48.5 2:35.6

15,000m session: Felt like I wanted to row a longer session today. Targeted session averages of sub-2.38 mins/500m split, and heart rat…

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08/19/26 10000m 49:14.2 2:27.7

10,000m session: Targeted overall avg sub-2:30 min 500m split and avg heart rate 113+. Wanted drag factor to be 110 but ended up at 107…

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08/18/26 10000m 51:24.2 2:34.2

10,000m session: Back in Sonoma from Santa Fe. Targeted sub-2:38 min 500m split avg for session and avg heart rate 113+ bpm. Also - In…

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08/13/26 10000m 49:09.9 2:27.4

10,000 session: Decided I liked the 10k so back to it! Targeted sub-50:00 mins, and average heart rate 113+. Hit both and felt great.…

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08/12/26 15000m 1:13:51.8 2:27.7

15,000m session: Pushed hard today! Targeted sub-1 hour and 17 mins and session average 500m split of sub-2:30 mins. I increased the f…

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08/10/26 15000m 1:17:24.4 2:34.8

15,000m session: Back in Sonoma. Targeted sub-1 hour and 18 mins and session average 500m split of sub-2:38 mins. Drag factor of 99 sli…

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08/08/26 15000m 1:18:37.6 2:37.2

15,000m session: Back at 3550. Targeted sub-1 hour and 19 mins and session average 500m split of sub-2:38 mins. Hit both and felt good…

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07/31/26 15000m 1:21:25.2 2:42.8

15,000 session: At 3550. Good to be back. Light session. Damper about 4.0 and drag factor ended up at 115. Felt good.

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07/28/26 15000m 1:18:16.7 2:36.5

15,000m session: Decided to add 5k to my normal 10k because I’ll be traveling for 10 days and not sure when I’ll be back on…

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07/26/26 10000m 51:28.3 2:34.4 View workout
07/25/26 10000m 47:46.0 2:23.3

10,000m session: Back to lightweight from previous day classed as “heavyweight” after syncing my session using the C2 utilit…

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07/24/26 10000m 50:33.0 2:31.6

10,000m session: Had to sync this session manually between my PC and the PM5. Not sure why I’m suddenly classed as “Heavywe…

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07/22/26 10000m 49:34.6 2:28.7

10,000m session: Damper set to 4.5 again but drag factor 113 today. Will need to look into why the variation from session to session si…

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07/20/26 10000m 50:32.4 2:31.6

10,000m session: Damper set to 4.5 again but drag factor 114 today. Will need to look into why the variation from session to session. T…

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07/19/26 10000m 50:56.2 2:32.8

10,000m session: Damper set to 4.5 again and drag factor 111 today. Targeted session average 500m split of 2:35m and session average HR…

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07/18/26 10000m 49:05.4 2:27.2

10,000m session: Damper set to 4.5 again same as last three sessions but drag factor 115. Not sure why. Targeted session average 500m…

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07/17/26 10000m 51:11.3 2:33.5

10,000m session: Damper set to 4.5 again and drag factor 112. Targeted session average 500m split of 2:35m and session average HR of 113…

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07/16/26 10000m 51:03.6 2:33.1

10,000m session: Damper set to 4.5 again and drag factor 111. I noticed that my 51:03.6 was honestly not a push for me. My heart rate…

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07/15/26 10000m 47:35.9 2:22.7

10,000m session: Experimented with damper set at 4.5 from my usual 5.0. Drag factor down to 112 from usual 120(ish). Stroke rate sligh…

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07/14/26 10000m 53:48.6 2:41.4

10,000m Session: Recovery pace from yesterday’s season PR.

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07/13/26 10000m 48:33.7 2:25.6

10,000m session: Missed yesterday due to travel back from Wellfleet, Cape Cod. Targeted session averages of sub-2:30 mins/500m split an…

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07/11/26 10000m 51:44.7 2:35.2

10,000 session: At David and Joy’s Cape Cod place for the week and working out on their Erg. Drag factor 139 even though damper s…

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07/10/26 10000m 54:31.0 2:43.5

10,000 session: At David and Joy’s Cape Cod place for the week and working out on their Erg. Drag factor 135 even though damper s…

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07/09/26 10000m 54:24.8 2:43.2

10,000 session: At David and Joy’s Cape Cod place for the week and working out on their Erg. Session interrupted for about a minu…

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