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Jonathan Wong

Log

Date Workout Score Ave Comments Action
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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07/08/26 10000m 54:41.5 2:44.0

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

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07/07/26 10000m 53:47.2 2:41.3

10,000 session: At David and Joy’s Cape Cod place for the week and working out on their Erg. Lighter pace. Felt good.

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07/05/26 10000m 54:46.2 2:44.3

10,000 session: Lighter pace. Felt good.

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07/04/26 10000m 51:03.9 2:33.1

10,000 meter session: Targeted avg session 500m pace of sub-2:38 mins and avg session heart rate at or above 115 bpm. Hit both targets…

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07/03/26 10000m 51:56.2 2:35.8

10,000 meter session: Targeted avg session 500m pace of sub-2:38 mins and avg session heart rate at or above 115 bpm. Hit both targets…

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07/02/26 10000m 50:44.8 2:32.2

10,000 meter session: Targeted avg session 500m pace of sub-2:38 mins and avg session heart rate at or above 115 bpm. Hit both targets…

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07/01/26 10000m 50:10.9 2:30.5

10,000 meter session: Targeted avg session 500m pace of sub-2:38 mins and avg session heart rate at or above 115 bpm. Hit both targets…

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06/30/26 10000m 51:16.3 2:33.8

10,000 meter session: Targeted avg session 500m pace of sub-2:38 mins and avg session heart rate at or above 115 bpm. Felt good.

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06/29/26 10000m 53:43.9 2:41.1

10,000 meter session: Targeted avg session 500m pace of sub-2:38 mins. Missed it! And avg session heart rate at or above 115 bpm. Mi…

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06/28/26 10000m 51:31.8 2:34.5

10,000 meter session: Targeted avg session 500m pace of sub-2:38 mins and avg session heart rate at or above 115 bpm. Felt good.

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06/27/26 10000m 51:49.9 2:35.4

10,000 meter session: Targeted avg session 500m pace of sub-2:38 mins and avg session heart rate at or above 115 bpm. Felt good.

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06/26/26 10000m 51:24.4 2:34.2

10,000 meter session: Targeted avg session 500m pace of sub-2:38 mins and avg session heart rate at or above 115 bpm. Felt good.

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06/25/26 10000m 53:48.0 2:41.4

10,000 meter session: Target session time slower than I wanted and also avg session heart rate at 108 bpm not at my target of greater th…

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06/24/26 10000m 52:37.6 2:37.8

10,000 meter session: Targeted avg session 500m pace of sub-2:38 mins and avg session heart rate at or above 115 bpm. Heart rate chest…

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06/23/26 10000m 51:38.2 2:34.9

10,000 meter session: Targeted avg session 500m pace of sub-2:38 mins and avg session heart rate at or above 115 bpm. Felt good.

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06/22/26 10000m 51:18.3 2:33.9

10,000 meter session: Targeted avg session 500m pace of sub-2:38 mins and avg session heart rate at or above 115 bpm. Felt good.

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06/21/26 10000m 54:49.6 2:44.4

10,000 meter session: Pushed for last 3k meters. Felt good.

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06/20/26 10000m 55:02.6 2:45.1

10,000 meter session: Lighter session today. Felt good.

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06/19/26 10000m 52:09.1 2:36.4

10,000 meter session: Targeted avg session 500m pace of sub-2:38 mins and avg session heart rate at or above 115 bpm. Felt good.

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06/18/26 10000m 51:28.4 2:34.4

10,000 meter session: Targeted avg session 500m pace of sub-2:38 mins and avg session heart rate at or above 115 bpm. Felt good.

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06/17/26 10000m 52:09.3 2:36.4

10,000 meter session: Targeted avg session 500m pace of sub-2:38 mins and avg session heart rate at or above 115 bpm. Felt good.

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06/16/26 10000m 53:07.0 2:39.3

10,000 meter session: Targeted avg session 500m pace of sub-2:38 mins and avg session heart rate at or above 115 bpm. Felt good.

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