Concept2 Logbook | Log for Francis Callaghan

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Francis Callaghan

Log

Date	Workout	Score	Ave	Type	Comments	Action
07/24/22	30:00	5,258m	2:51.1	RowErg	Steady maintenance row - if a 2.50. Damper = 3. Get warm in room. Felt comfortable.	View workout
07/22/22	30:00	5,782m	2:35.6	RowErg	Hard row circa 2.40. Negative splits. Average 2.37 ish. Damp = 3. Struggled from half way….but dug in…last 10 were agony.…	View workout
07/20/22	40:00	7,012m	2:51.1	RowErg	Steady 40 mins. 7k. Drag =3. Steady at 2.50/2.55. Felt good. Drink each 10 mins.	View workout
07/18/22	30:00	5,441m	2:45.4	RowErg	Steady 30 min……very warm. Felt comfortable. Damper =3. Negative splits. Practiced long stroke length and driving with legs.…	View workout
07/15/22	5000m	25:06.6	2:30.6	RowErg	Strong workout in outrageous heat. 500 mts warm up then steady circa 2.30 - 2.35. AVERAGE = 2.30.6. SECOND BEST TIME EVER FOR 5k !!!<…	View workout
07/13/22	30:00	5,409m	2:46.3	RowErg	Steady row at 2.40 - 2.50 - Meg splits. Damper = 3.	View workout
07/07/22	30:00	5,632m	2:39.8	RowErg	5 min w/up then circa 2.40 per 500 - negative splits - damper = 3	View workout
07/04/22	v2000m/3:00r...1	2,272m	2:54.8	RowErg	2k - first1k at 2.40 -second 1k at circa 1.25 - covered both in 10.00.5	View workout
07/04/22	v500m/r...6	2,488m	2:55.3	RowErg	Intervals - 500mts at 2.55 - 2.50 -2.45 -2.40 with 2mins easy in between. Damp = 3	View workout
07/02/22	30:00	5,100m	2:56.4	RowErg	Recovery row at circa 3.00 per 500 mts. Damper =3. Very tired today.	View workout
06/29/22	30:00	5,817m	2:34.7	RowErg	Split = 1247 !!! For final split…big negative splits Second half averaged circ a 2.35. Overall average 2.34.7…damp =6.	View workout
06/25/22	30:00	5,772m	2:35.9	RowErg	Huge negative splits. First half circa 2.40 - second half ten minutes at sub 2.40 - last five sub 2.30…last split 1236 mts!!&helli…	View workout
06/22/22	30:00	5,342m	2:48.4	RowErg	First row after two weeks off holiday. Damper 6. Averaged 2.48.5 - stroke 20. Negative splits. Strong 💪💪	View workout
06/08/22	30:00	5,439m	2:45.4	RowErg	Steady 30 min at negative splits of 15/15….average 2.45.5 per 500….damper at 6.	View workout
06/07/22	30:00	5,512m	2:43.2	RowErg	3 x 9/1 mins. First 9 circa 2.45 - same for second. 3rd circa2.40. Stroke 20 damp 6.💪	View workout
06/07/22	1000m	6:00.7	3:00.3	RowErg	Warm up row	View workout
06/06/22	5000m	27:48.4	2:46.8	RowErg		View workout
05/31/22	5000m	28:34.8	2:51.4	RowErg	Maintenance row 5k. Half at 3mn/500 and half at 2.45/500. Drag setting 5.	View workout
05/27/22	5000m	28:54.2	2:53.4	RowErg		View workout
05/24/22	5x5:00/2:00r	4,950m	2:31.5	RowErg	Intervals. 5m wu- 2 recov. 4 x 5min atsub 2.30 with 2 recov. Last fastest. Damp 6	View workout
05/20/22	5000m	26:59.4	2:41.9	RowErg	Damper = 4….3.55+ warm up 500 mts…then alternating 2.50/55 and 2.40-….last 50 at sun 2.30…felt really comfort…	View workout
05/18/22	5000m	28:22.1	2:50.2	RowErg	Interval 5k. 3 min w/u first 500 - then alternate 3/2.45 for 500 segments. Last 500at 2.40. Felt comfortable throughout 😉 damper = 4	View workout
05/15/22	30:00	5,504m	2:43.5	RowErg	Intervals 30 min total. 5 min wu at 2.50 then alternate 2.40 and 2.50. Damper = 6. Felt strong throughout.	View workout
05/11/22	5000m	29:55.6	2:59.5	RowErg	Very steady 5k….circa 3min/500 mts. Damper =2.	View workout
05/07/22	5000m	25:55.1	2:35.5	RowErg	Sun 26 minutes….negative splits - damper = 6….steady 19/20 elm….felt strong. Tight in arms and shoulders last 100. G…	View workout

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