Log for Francis Callaghan | Concept2 Logbook

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Francis Callaghan

Log

Date	Workout	Score	Ave	Type	Comments	Action
10/18/26	30:00	5,315m	2:49.3	RowErg	Not a great workout today….hrm failed to connect so was rowing blind. Technique was very lumpy, no rhythm. D=3. Spm=16 (+1)&hellip…	View workout
10/18/26	0:36	96m	3:10.1	RowErg		View workout
10/16/26	20:00	3,751m	2:39.9	RowErg	REALLY STRONG ROW…for a 2.40.0 average over 20 minutes. D=3. Spm=15. Negative splits. Best row since I’ve been back on my ro…	View workout
10/15/26	20:00	3,626m	2:45.4	RowErg	Lovely strong negative splits workout. D=3. Spm=14/15 . Solid technique but knees a bit stiff due to making flat pack bedroom furniture 😮…	View workout
10/14/26	20:00	3,401m	2:56.4	RowErg	Solid workout. D=3. Spm=15. Solid technique. 😎	View workout
10/07/26	5:04	943m	2:41.3	RowErg	Additional row…..accidentally interrupted the 20 minute row. Finished with 1 minute at 2.30!!!	View workout
10/07/26	14:00	2,454m	2:51.3	RowErg	Steady 20 but interrupted by accident at 15 minutes. D=3. Spm=15. Finished extension at 2.30 pace for one minute. 😎💪🏻🚣🏼‍♂️	View workout
10/06/26	20:00	3,402m	2:56.3	RowErg	Very steady 20 minutes. D=3. Spm=15. Building blocks. 💪🏻😎 good overall technique.	View workout
10/01/26	20:00	3,387m	2:57.1	RowErg	Very nice steady 20 minutes. Around 3.00 mins per 500 metres. D=3. Spm=14. Managed to keep hr below 100bpm for the vast majority of the w…	View workout
09/29/26	30:00	5,442m	2:45.3	RowErg	Tough workout. Aiming for 2.45 average over 30 min. Managed 2.45.3…but was hanging on for the last ten minutes. D=3. Spm=15 (on ta…	View workout
09/25/26	30:07	5,194m	2:53.9	RowErg	Really solid 30 minutes. D=3. Spm=15spm. Good technique for this workout. Good workout 😎💪🏻	View workout
09/23/26	20:00	3,444m	2:54.2	RowErg	Steady 20 minutes. D=2. Spm=15. Felt tired and struggling with technique at times.	View workout
09/21/26	5:00	634m	3:56.5	RowErg		View workout
09/21/26	15:00	2,633m	2:50.9	RowErg	Steady 15 minutes. D=2. Spm=15. Averaged 2.50.0 easily. Felt good. 💪🏻😎☘️	View workout
09/20/26	20:07	3,702m	2:43.0	RowErg	VERY STRONG WORKOUT !!!…D=2. Spm=15/16 but mostly 15. Felt really strong and maintained decent technique. Concentrated mostly on c…	View workout
09/19/26	20:00	3,437m	2:54.5	RowErg	First row after a week off due to illness. Didn’t feel too bad. Stepped back to 20 minutes. D=0. Spm=15 (on target). Concentrated o…	View workout
09/13/26	20:00	3,612m	2:46.1	RowErg	Aiming for a 2.50 average and managed a 2.46.1 !!!…obviously negative splits. D=0. Spm (on target!) 15 spm. Left hamstring a bit t…	View workout
09/09/26	30:06	5,102m	2:57.0	RowErg	First 30 minutes row of the Season. Technique was very lumpy. D=0. Spm=15. Target hr=100/105. Felt comfortable except for final few minut…	View workout
09/05/26	25:00	4,493m	2:46.9	RowErg	VERY STRONG ROW TODAY 💪🏻😎👏👏👏👏 D=0. Spm=15 (target). Huge negative splits. 2.46.9 average per 500 meters. HRM wasn’t charged so no…	View workout
09/03/26	25:00	4,236m	2:57.0	RowErg	Steady 25 minutes. Very warm in room and had walked 6 miles earlier in the day. Decent technique and only had a few minutes outside targe…	View workout
09/01/26	25:00	4,165m	3:00.0	RowErg	First 25 minutes of the season. Felt ok throughout with heart rate under control. D=0. Spm=15/16. Technique mostly good. 😎	View workout
08/28/26	22:30	3,800m	2:57.6	RowErg	Nice steady 22.5 minutes. Good technique in general. HR dipped from 89 to mid 60’s after first third ??? Managed to stay below 100…	View workout
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

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