Concept2 Logbook | Log for Francis Callaghan

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Francis Callaghan

Log

Date	Workout	Score	Ave	Type	Comments	Action
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
04/18/21	30:00	5,317m	2:49.2	RowErg	Post 10 mile walk at sun 16.20 min/mile recovery row. Negative splits.	View workout
04/15/21	30:00	5,617m	2:40.2	RowErg		View workout
04/14/21	20:00	3,651m	2:44.3	RowErg		View workout
04/09/21	20:00	3,410m	2:55.9	RowErg	Very easy row - no side effects from yesterday aches and pains	View workout
04/06/21	45:00.0	8,182m	2:44.9	RowErg	5 minute warm up 10 mins circa 2.50 15 minutes at circa 2.45 15 minutes at 2.40 straight after 6 mile walk - furthest dis…	View workout
04/03/21	30:00	5,663m	2:38.9	RowErg	Negative splits 2.45 first half - sub 2.40 second half. Breathing better today.	View workout
03/31/21	30:00	5,552m	2:42.1	RowErg	Steady row circa 2.45 pace.	View workout
03/30/21	30:00	5,410m	2:46.3	RowErg		View workout
03/25/21	30:00	5,480m	2:44.2	RowErg	Steady 30 minutes at circa 2.45 pace - no intervals.	View workout
03/23/21	30:00	6,015m	2:29.6	RowErg	Furthest distance for 30 mins....felt strong throughout - last 5 were when I worked hardest.	View workout
03/20/21	30:00	5,335m	2:48.6	RowErg	very steady 30 minutes.	View workout

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