Concept2 Logbook | Log for Francis Callaghan

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Francis Callaghan

Log

Date	Workout	Score	Ave	Type	Comments	Action
06/12/21	5000m	24:29.1	2:26.9	RowErg	Fastest time ever for 5k !!!!……With a PB for 2k on the way - 9m 57sec!!!!….it was scorchio in the room too	View workout
06/09/21	40:00	7,616m	2:37.5	RowErg	Furthest distance for 40 mins this season/on new machine. Very warm in room - negative splits circa 2.40.	View workout
06/08/21	5000m	26:52.3	2:41.2	RowErg	first row after two days illness.....finished strong.	View workout
06/04/21	40:00	7,500m	2:40.0	RowErg	5 minute warm up. Then fast 1 minute (sub 2.30 & 24/28 spm) at start of each new 5 minute segment -with 1 minute flat out to finish.<…	View workout
06/01/21	30:00	5,739m	2:36.8	RowErg		View workout
05/28/21	40:00	7,505m	2:39.8	RowErg		View workout
05/26/21	30:00	5,943m	2:31.4	RowErg	Steady warm up for 5 minutes at 2.40/2.50. Then did negative splits for each successive 1k. Managed last 3k at circa or mostly under 2.30…	View workout
05/25/21	5000m	26:54.8	2:41.4	RowErg		View workout
05/24/21	40:00	7,328m	2:43.7	RowErg	10 minute warmup. Then 1 minute pyramid efforts at start of each 5 minute segment. Last minute managed to average 1.59 per500 metre for f…	View workout
05/22/21	30:00	5,456m	2:44.9	RowErg	Second recovery row. 5 minute warmup then circa2.40/50. Negative splits.	View workout
05/20/21	30:00	5,297m	2:49.9	RowErg	Recovery row from yesterdays pb for 20 minutes. 2.50 average.	View workout
05/19/21	20:00	4,111m	2:25.9	RowErg	Fastest pace and most distance for 20 minute row. Managed sub 2.30 for the last fifteen minutes. Kept the sim low (22/23) and dro…	View workout
05/18/21	30:00	5,755m	2:36.3	RowErg	5 MINUTE WARM UP. 1 x minute sprint at start of each 5 minute segment - circa 30spm and sub 2.20/500mtrs.	View workout
05/15/21	10000m	56:19.0	2:48.9	RowErg	First 10K for many years. Went steady throughout, but managed negative splits. First 5k at 2.50 pace - second 5k circa 2.40/2.50. Struggl…	View workout
05/13/21	40:00	7,078m	2:49.5	RowErg	Steady recovery row - circa 2.50 per 500mts.	View workout
05/11/21	30:00	5,778m	2:35.7	RowErg	5 minute warmup circa 2.50/2.55 spm then .... 2.40 average with a flat out 1 x minute sprint at the start of every 5 minute secti…	View workout
05/08/21	30:00	5,686m	2:38.2	RowErg	5 minute warmup. negative splits for second 15 mins. Sub 2.40min/500 Mts average. Felt strong in final 10 minutes.	View workout
05/05/21	20:00.0	3,638m	2:44.9	RowErg	20 spm - 2.44.9 /500mts	View workout
05/04/21	20:00.0	3,913m	2:33.3	RowErg	Short warm up then the following: 20 mins total 25 spm average over workout 2.33.3 average/500 Mts 97 watts average/500 M…	View workout
05/02/21	20:00	3,507m	2:51.0	RowErg		View workout
04/30/21	30:00	5,501m	2:43.6	RowErg		View workout
04/29/21	20:00	3,502m	2:51.3	RowErg		View workout
04/25/21	50:00	9,034m	2:46.0	RowErg	10 minute warmup. Then consecutive faster 10 minute segments. 1 - 2.50+ 2 - 2.45- 3. - 2.40- 4. - 2.30 - 2.45	View workout
04/22/21	45:00.0	8,676m	2:35.6	RowErg	1000 metres warm up - then remainder of row (approx 40 mins) was progressively faster - mostly at sub 2.40 pace - with a very strong last…	View workout
04/20/21	45:00.0	8,272m	2:43.2	RowErg	5 minute warm up circa 2.55/500m 10 minutes at circa 2.50/500m 15 mins at circa 2.45 15 mins at circa 2.40 - last minute at s…	View workout

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