Log for Francis Callaghan | Concept2 Logbook

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Francis Callaghan

Log

Date	Workout	Score	Ave	Type	Comments	Action
03/06/23	30:00	5,410m	2:46.3	RowErg	Ponderous 30 mins to 5400 Mrs. Circa 18/19 spm. D=0. 2.46.8 was a struggle today. ☹️	View workout
02/28/23	40:00	7,304m	2:44.2	RowErg	Really nice 40 minutes. D=0. S/R = 20spm. Very steady start for first 5 minutes. Big negative splits - second 20 all at 2.40 and last 5 s…	View workout
02/24/23	30:00	5,215m	2:52.5	RowErg	Very steady 5k. D=0. Slight negative splits. Circa 2.53. Spm 18/20. Slight left leg shin splints from walking.	View workout
02/21/23	30:00	5,666m	2:38.8	RowErg	Nice effort in negative splits for 30 min. Circa 2.39 at 17/18 spm. D=3. Felt pretty strong throughout.	View workout
02/18/23	4141m	21:31.6	2:35.9	RowErg	Great row for my Million Metres. 410 metres in 21.31. Huge negative splits. D=0. Managed circa 10 minutes at sun 2.30. Spm at 20/22	View workout
02/15/23	30:00	5,112m	2:56.0	RowErg	2.56 recovery 30 minutes row. D=0. Spm17/18.	View workout
02/14/23	30:00	5,666m	2:38.8	RowErg	Nice hard workout. Negative splits at sun 2.39 average. D=3. Spm 17/18. Felt pretty good especially during second half. 😎	View workout
02/10/23	30:00	5,665m	2:38.8	RowErg	Solid up rate workout. First half circa 2.45 and second half subv2.40 giving 2.38.8 average. D= 3. S/R 17/18. Good workout. 😎	View workout
02/06/23	40:00	6,834m	2:55.5	RowErg	Excellent endurance row 40 mins. Steady 2.55/3.00 at 17spm. D= 2. Very slight negative splits. Felt very comfortable throughout 💪😎	View workout
02/03/23	30:00	5,717m	2:37.4	RowErg	Steady 30 mins. - average 2.37’’4…negative splits. D= 6. Stroke rate circa 17 spm. 💪😎	View workout
02/01/23	30:00	5,206m	2:52.8	RowErg	ACTIVE REST. DAY…..Steady 2.53 for 30 mins. D=4. Felt very comfortable at 16/17 spm.	View workout
01/30/23	30:00	5,560m	2:41.8	RowErg	Steady 30 minutes at sub2.45. D=6. Felt comfortable throughout. 💪😎	View workout
01/28/23	30:00	5,610m	2:40.4	RowErg	Nice 2.40.5 average for 30 minutes. Negative splits at 16/17 spm. D=3. Felt very strong throughout. Good workout. 💪😎	View workout
01/25/23	30:00	5,667m	2:38.8	RowErg	Nice solid 2.38 for 30 mins. Finished strong - definitely negative splits. D=3. Shin splints left leg ☹️	View workout
01/23/23	30:00	5,507m	2:43.4	RowErg	Average 2.43.4 for 30 minutes. Felt good until last couple of minutes. D=0. Good start to training week - straight after 3 mile walk. …	View workout
01/20/23	20:00	3,616m	2:45.9	RowErg	Much stronger row from previous two reestablisent rows. D = 0. Managed circa 2.45 pace for extra 25% distance to 20 mins. Felt strong thr…	View workout
01/18/23	15:00	2,568m	2:55.2	RowErg	Second row back after illness - felt strong. D=0. Circa 2.55/3.00 per 500 mgrs.	View workout
01/17/23	15:00	2,574m	2:54.8	RowErg	First workout since illness. D=0. Average 2.55. Felt ok	View workout
01/06/23	15:00	2,505m	2:59.6	RowErg	First row of 2023 - Christmas and New Year’s break - then S1 issues….didn’t feel too bad considering I walked 6 miles…	View workout
12/21/22	32:33	5,249m	3:06.0	RowErg	Very steady circa 3.0 minute/50 following tightening of left calf post last workout. D = 0 !!!…calf felt ok 😎	View workout
12/16/22	30:00	5,838m	2:34.1	RowErg	Nice strong 5.8 k….average circa 2.35 and 17 spm. Nice negative splits. Last 5 minutes at sub 2.30. Getting fitter.	View workout
12/13/22	30:00	5,153m	2:54.6	RowErg	Terrible sleep - very steady 30 minutes at 3.00. D= 3.	View workout
12/10/22	30:00	5,560m	2:41.8	RowErg	Solid 30 minute row. Negative splits. First 15 minutes circa 2.50 - second fifteen circa 2.40/45. Finish very strong - circa 2.35 for las…	View workout
12/07/22	20:00	3,565m	2:48.3	RowErg	2nd row back after break. 20 mins at averaging 2.48. Negative splits. D= 3. Felt ok	View workout
12/06/22	15:00	2,571m	2:55.0	RowErg	First row for more than 2weeks. Steady circa 2.50 for 15 mins. D= 3. Didn’t feel too bad 😎	View workout

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