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Francis Callaghan

Log

Date Distance Time Pace Comments Action
06/07/22 1,000m 6:00.7 3:00.3

Warm up row

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06/06/22 5,000m 27:48.4 2:46.8 View workout
05/31/22 5,000m 28:34.8 2:51.4

Maintenance row 5k. Half at 3mn/500 and half at 2.45/500. Drag setting 5.

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05/27/22 5,000m 28:54.2 2:53.4 View workout
05/24/22 4,950m 25:00.0 2:31.5

Intervals. 5m wu- 2 recov. 4 x 5min atsub 2.30 with 2 recov. Last fastest. Damp 6

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05/20/22 5,000m 26:59.4 2:41.9

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…

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05/18/22 5,000m 28:22.1 2:50.2

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

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05/15/22 5,504m 30:00.0 2:43.5

Intervals 30 min total. 5 min wu at 2.50 then alternate 2.40 and 2.50. Damper = 6. Felt strong throughout.

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05/11/22 5,000m 29:55.6 2:59.5

Very steady 5k….circa 3min/500 mts. Damper =2.

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05/07/22 5,000m 25:55.1 2:35.5

Sun 26 minutes….negative splits - damper = 6….steady 19/20 elm….felt strong. Tight in arms and shoulders last 100. G…

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05/06/22 2,804m 15:00.0 2:40.4 View workout
04/30/22 4,012m 22:02.4 2:44.8 View workout
04/26/22 5,271m 30:00.0 2:50.7 View workout
04/22/22 5,000m 28:50.5 2:53.0 View workout
04/20/22 2,500m 14:14.7 2:50.9

Feel like I have a cold -took it really steady 2.50 approximately.

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04/19/22 2,000m 9:47.0 2:26.7

First row for 6 days….somehow managed a sub 10..!!!!

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04/13/22 2,000m 11:15.6 2:48.9

Resistance 2…..took it steady today again.

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04/12/22 2,000m 11:15.4 2:48.8

Resistance 4….took it very easy today.

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04/11/22 2,000m 10:28.5 2:37.1

Resistance on 7 - first row for a week - but felt strong

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04/05/22 2,000m 10:57.0 2:44.2 View workout