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Dec 19 2025 World Rowing Indoor Championships Qualification
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Dec 18 Exercise Snacks: 5 Efficient Workouts in 15 Minutes or Less
Dec 17 Strength Training: Get Stronger & Healthier

Jonathan Wong

Log

Date Distance Time Pace Comments Action
09/21/22 4,000m 20:40.6 2:35.0

Four-part 4000m session: 1st 1k meters @ 3:00+ mins/500m, sub 2:30’mins/500m thru finish. Increased stroke rate in last 3000m. Fel…

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09/18/22 4,000m 21:32.2 2:41.5

Four-part 4000m session: 1st 1k meters @ 3:00+ mins/500m, 2nd @ sub 2:50 mins/500m, 3rd @ sub 2:40, 4th @ sub 2:30. Increased stroke rat…

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09/15/22 4,000m 21:37.2 2:42.1

Four part 4000m session: 1st 1k meters @ 3:00+ mins/500m, 2nd @ sub 2:50 mins/500m, 3rd @ sub 2:40, 4th @ sub 2:30. Felt great.

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09/13/22 4,000m 22:06.0 2:45.7

Four part 4000m session: 1st 1k meters @ 3:00+ mins/500m, 2nd @ 2:50 mins/500m, 3rd @ sub 2:40, 4th @ sub 2:30. Felt great.

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09/10/22 4,000m 21:56.2 2:44.5

Four part 4000m session: 1st 1k meters @ 3:00+ mins/500m, 2nd @ 2:50 mins/500m, 3rd @ sub 2:40, 4th @ sub 2:30. Felt good.

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09/06/22 4,000m 22:02.7 2:45.3

Four part 4000m session: 1st 1k meters @ 3:00 mins/500m, 2nd @ 2:50 mins/500m, 3rd @ sub 2:40, 4th @ sub 2:30. Felt good.

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09/03/22 4,000m 21:30.8 2:41.3

Again, four part 4000m session: 1st 1k meters @ 3:00 mins/500m, 2nd @ 2:50 mins/500m, 3rd @ sub 2:40, 4th @ sub 2:30. Felt good.

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09/01/22 4,000m 21:16.6 2:39.5

1st 1k meters @ sub 3:00 mins/500m, 2nd @ 2:50 mins/500m, 3rd @ sub 2:40, 4th @ sub 2:30. Felt good.

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08/29/22 4,000m 20:08.7 2:31.0

Great session. Pressed after first 1000m thru to 20:08.7 finish.

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08/26/22 4,000m 19:28.2 2:26.0

Pressed hard after 1000m warmup. Hit 19:28.2 about 2:00 mins faster than prior session.

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08/24/22 4,000m 21:24.8 2:40.6

Good session. Felt strong, especially last 500m.

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08/22/22 4,000m 21:08.8 2:38.6

Good session. Feeling stronger. 21:08.8 / 4000m. 20 secs faster than prior session.

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08/20/22 4,000m 21:28.0 2:41.0

Pushed a bit harder. Felt strong especially the last 500m.

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08/18/22 4,000m 21:51.2 2:43.9

Light session. Easy pace. Felt good.

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08/11/22 4,000m 20:00.3 2:30.0

Good session. Targeted 20:00 mins for 4000m. Hit just over at 20:00.03.

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08/10/22 4,000m 21:23.7 2:40.4

Light session after two week layoff due to horde of overseas relatives visiting. Targeted strong 400m.

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07/16/22 4,000m 20:34.6 2:34.3

Target avg 2:40 mins/500m. Hit 2:34.3. Felt good.

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07/12/22 4,000m 21:58.7 2:44.8

Woke early. Felt like a workout. Targeted avg 2:45.0 mins/500m. Squeaked in at 2:44.8. :)

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07/07/22 4,000m 20:56.8 2:37.1

Targeted avg 2:40 mins/500m. Hit 2:37.1. Felt strong.

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07/02/22 4,000m 20:36.8 2:34.6

Targeted avg 2:35.0 mins/500m. Hit 2:34.6. Felt strong.

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