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Dec 19 2025 World Rowing Indoor Championships Qualification
Dec 19 Begin Your Fitness Journey Now
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
12/04/21 4,000m 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 4,000m 20:04.7 2:30.5

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

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12/01/21 4,000m 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 4,000m 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 4,000m 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 4,000m 20:18.7 2:32.3

Felt good. Pushed at the end.

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11/25/21 4,000m 20:23.4 2:32.9

Felt great. Pushed second 2k.

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11/24/21 4,013m 21:03.9 2:37.4

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

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11/23/21 4,000m 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 4,000m 20:15.0 2:31.8

Great workout. Pressed thru some weariness from busy weekend.

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11/19/21 4,000m 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 4,000m 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 4,000m 20:03.2 2:30.4

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

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11/16/21 4,000m 20:53.6 2:36.7

Great workout. Felt smooth and in rhythm.

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11/15/21 4,000m 20:30.1 2:33.7

Good workout. Pressed at the end.

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11/11/21 4,000m 22:07.8 2:45.9

Lighter session. Felt good.

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11/10/21 4,000m 20:20.2 2:32.5

Pushed it. Good workout.

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11/09/21 4,000m 20:39.3 2:34.9

Felt great. Pushed harder.

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11/08/21 4,000m 21:38.9 2:42.3

Good session. Left foot still sore on sixth day out of surgical shoe. But felt good.

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11/05/21 4,000m 21:13.8 2:39.2

Pushed my drive time to avg about 1.35 and drive length to avg about .65-70 while keeping spm at about 22.

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