Log for Francis Callaghan | Concept2 Logbook

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Francis Callaghan

Log

Date	Workout	Score	Ave	Type	Comments	Action
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
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

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