Francis Callaghan

Log

Date Workout Score Ave Comments Action
11/07/24 15:00 2,533m 2:57.6

Steady 15 minutes. D=1. Spm=17/18. Felt ok….controlled at circa 3.00 per 500 metres.

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11/05/24 15:00 2,750m 2:43.6

Hard 15 minutes straight after a one hour fast walk. D=1. Spm=16/16. ๐Ÿ˜Ž๐Ÿ’ช๐Ÿป

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10/31/24 15:00 2,665m 2:48.8

Strong and steady 15 minutes. D=1. Spm=17/18. Felt strong at this lower stroke rate ๐Ÿ˜Ž๐Ÿ’ช๐Ÿป…aiming for more consistent workouts. ๐Ÿคž

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10/28/24 15:00 2,714m 2:45.8

Nice workout today at a much higher stroke rate of 20/22 spm. D=1. Felt ok. ๐Ÿ˜Ž

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10/26/24 15:00 2,545m 2:56.8

Very steady 15 minutes. D=1. Spm= 15/17. Felt ok. ๐Ÿ˜Ž

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10/15/24 15:00 2,574m 2:54.8

Steady 15 minutes. D=1. Spm= 15/16 spm.. Felt ok. ๐Ÿ˜Ž๐Ÿ’ช๐Ÿป

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09/30/24 5:00 550m 4:32.7

Post workout cool down ๐Ÿ˜Ž

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09/30/24 15:00 2,659m 2:49.2

Nice 15 minutes with negative splits. D=1. Spm= 16/17 ๐Ÿ˜Ž๐Ÿ’ช๐Ÿป

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09/26/24 5:00 674m 3:42.5

Post workout cool down ๐Ÿ˜Ž

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09/26/24 15:00 2,666m 2:48.7

Solid 15 minutes - looking for a steady pace. D=1. Spm=15/16. Felt ok ๐Ÿ˜Ž

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09/16/24 5:00 548m 4:33.7

Post workout cool down ๐Ÿ˜Ž

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09/16/24 15:00 2,742m 2:44.1

Strong workout ๐Ÿ’ช๐Ÿป๐Ÿ˜Ž big negative splits. D=1. Spm=16/17.

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09/14/24 5:00 521m 4:47.9

Post workout cool down ๐Ÿ˜Ž

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09/14/24 15:00 2,719m 2:45.5

Strong 15 minutes row. Negative splits (marginal). D=1. Spm= 16/17.

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09/10/24 15:00 2,547m 2:56.6

Steady 15 minutes. D=1. Spm=16/17.. Felt ok ๐Ÿ˜Ž

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09/02/24 5:14 569m 4:36.5

Post workout cool down. ๐Ÿ˜Ž๐Ÿ’ช๐Ÿป

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09/02/24 15:00 2,661m 2:49.1

Steady - medium effort 15 mins. D=1. Spm=16/17. Felt ok ๐Ÿ˜Ž๐Ÿ’ช๐Ÿป

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08/28/24 10:00 1,680m 2:58.5

First row since back from holiday on 15th August…steady 10 minutes in scorching heat ๐Ÿ˜ฎ๐Ÿ’ช๐Ÿป๐Ÿ˜Ž D=1. Spm=16/17

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08/01/24 5:00 518m 4:49.5

Post workout cool down.

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08/01/24 20:00 3,691m 2:42.5

Went for a higher stroke rate workout…spm=20/21. D=1. Negative splits. Felt strong. ๐Ÿ˜Ž๐Ÿ’ช๐Ÿป

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07/29/24 30:00 5,206m 2:52.8

First 30 minutes row this season !!!!…felt ok. Kept strokes low and no resistance. D=1. Spm=16. Slight negative splits. ๐Ÿ’ช๐Ÿป๐Ÿ˜Ž

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07/27/24 5:00 542m 4:36.7

Post workout cool down.

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07/27/24 20:00 3,572m 2:47.9

Nice 20 minutes. Negative splits at sub 2.45 second half. Last 5 at sub 2.40. D=1. Spm. =16/17. ๐Ÿ˜Ž๐Ÿ’ช๐Ÿป

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07/24/24 20:00 3,530m 2:49.9

Steady 20 minutes. Negative splits for 2.50 average. D=1. Spm=16/17. Felt ok. ๐Ÿ˜Ž๐Ÿ’ช๐Ÿป

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07/19/24 15:00 2,755m 2:43.3

Nice 15 minute workout. First negative splits for a long time. Fitness for rowing definitely coming back. D=1. Spm=16/17. Felt strong to…

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