Log for Francis Callaghan | Concept2 Logbook

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Francis Callaghan

Log

Date	Workout	Score	Ave	Type	Comments	Action
08/24/26	22:30	3,801m	2:57.5	RowErg	22.5 mins. At circa 3.00 minute pace. Target heart rate achieved (100-105) D=0 - spm= 15/16. Felt strong and good technique overall.	View workout
08/20/26	20:00	3,433m	2:54.7	RowErg	What a difference a day makes…MUCH tougher 20 minutes today. HR was 10 bpm higher overall and my technique was lumpy - with little…	View workout
08/19/26	20:00	3,289m	3:02.4	RowErg	Excellent 20 minutes - average 16spm. Kept heart rate around 100 bpm. D=0. Really good stroke technique throughout and felt really strong…	View workout
08/15/26	20:00	3,436m	2:54.6	RowErg	Really delighted to be back at 20 minutes continuous so soon after starting back to rowing after more than a year off !!!! Felt strong th…	View workout
08/13/26	17:30	3,018m	2:53.9	RowErg	Good 17.5 minutes row. Pretty good technique at 16/17 spm. D=0. Felt strong 💪🏻😎	View workout
08/10/26	17:30	3,009m	2:54.4	RowErg	Strong 17.5 minutes. Ended up doing massive negative splits - chasing 3k!!!…felt strong throughout, trying to concentrate on the s…	View workout
08/06/26	15:30	2,657m	2:55.0	RowErg	Hard 15.30 m…really struggled after first minute. D=0. SPM 16/17.	View workout
08/03/26	15:00	2,651m	2:49.7	RowErg	Strong 15 minutes - D=0. SPM=16/17. Negative pyramid splits.	View workout
07/30/26	15:00	2,569m	2:55.1	RowErg	Great 15 minute workout. Felt strong throughout (walked 5+miles this morning !!). D=0. SPM= 16/17. Negative splits 💪🏻😎	View workout
07/28/26	12:34	2,238m	2:48.4	RowErg	Misset watch so instead of 10 minutes, did 12.5 minutes. Felt strong with reasonable technique. D=0. Spm=16/17	View workout
07/19/26	15:00	2,544m	2:56.8	RowErg	Nice steady 15 minutes row. Quite hard work at the end of a long strenuous week. D=0. Spm 16-18 - aiming for a steady 3 minutes per 500 m…	View workout
07/17/26	10:00	1,718m	2:54.6	RowErg	Roasting hot 10 minutes. Spm17/18. D=0. Felt ok, but not super.	View workout
07/16/26	12:30	2,118m	2:57.0	RowErg	Really nice 12.5 minute row…at 3.00 pace and 16/17 spm. D=0. Tried the 4 second recovery again - still rushing it I suspect. Felt…	View workout
07/13/26	10:00	1,866m	2:40.7	RowErg	Nice hard ten minutes 💪🏻😎 practiced the 1-2-3-4 recovery and it helped. Not too sure how to do the explosive push back with the legs afte…	View workout
07/06/26	10:00	1,810m	2:45.7	RowErg	Hard and very tough and warm 10 minutes.,..upped the D to 3. Felt quite strong and technically it was quite sound. Not overreacting at pi…	View workout
07/03/26	12:30	2,255m	2:46.2	RowErg	Hard workout on a very hot day -and too soon after eating !!!.still managed circa 19spm. D=0.	View workout
07/02/26	10:00	1,674m	2:59.2	RowErg	Missed about ten days of rowing 😟 hopefully be much more consistent in July 🤞🤞🤞 a decent 10 minutes with good smooth technique. Negative…	View workout
06/22/26	12:30	2,157m	2:53.8	RowErg	Still scorching hot today so very steady 2.54 average row. Technically more sound today with no overreaching on the start of the catch ph…	View workout
06/20/26	1:31	203m	3:45.1	RowErg	Cool down row…too hot !!!	View workout
06/20/26	12:30	2,253m	2:46.4	RowErg	VERY HOT DAY….great row with extra 2.5 minutes added to take me up to 12.5. Felt strong but technically not smooth. 😎💪🏻👏👏	View workout
06/15/26	10:00	1,817m	2:45.1	RowErg	Solid start to the week with this first workout….still struggling to get efficient rowing technique back 😟	View workout
06/13/26	10:00	1,768m	2:49.6	RowErg	Good solid workout straight after two hours of gardening 💪🏻😎	View workout
06/10/26	10:00	1,743m	2:52.1	RowErg	First 10 minutes row of the year. Felt ok….bit soon after getting up.	View workout
06/07/26	7:30	1,282m	2:55.5	RowErg	Glad to finish off a very busy week with a solid row. Pretty decent circa 2.50 ish two thirds. 😎	View workout
06/03/26	7:30	1,252m	2:59.7	RowErg	Really nice row today. Hadn’t eaten and had walked. Felt great 😎	View workout

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