Concept2 Logbook | Log for Francis Callaghan

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Francis Callaghan

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
05/26/21	5,943m	30:00.0	2:31.4	RowErg	Lwt	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	5,000m	26:54.8	2:41.4	RowErg	Lwt		View workout
05/24/21	7,328m	40:00.0	2:43.7	RowErg	Lwt	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	5,456m	30:00.0	2:44.9	RowErg	Lwt	Second recovery row. 5 minute warmup then circa2.40/50. Negative splits.	View workout
05/20/21	5,297m	30:00.0	2:49.9	RowErg	Lwt	Recovery row from yesterdays pb for 20 minutes. 2.50 average.	View workout
05/19/21	4,111m	20:00.0	2:25.9	RowErg	Lwt	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	5,755m	30:00.0	2:36.3	RowErg	Lwt	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	10,000m	56:19.0	2:48.9	RowErg	Lwt	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	7,078m	40:00.0	2:49.5	RowErg	Lwt	Steady recovery row - circa 2.50 per 500mts.	View workout
05/11/21	5,778m	30:00.0	2:35.7	RowErg	Lwt	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	5,686m	30:00.0	2:38.2	RowErg	Lwt	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	3,638m	20:00.0	2:44.9	RowErg	Lwt	20 spm - 2.44.9 /500mts	View workout
05/04/21	3,913m	20:00.0	2:33.3	RowErg	Lwt	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	3,507m	20:00.0	2:51.0	RowErg	Lwt		View workout
04/30/21	5,501m	30:00.0	2:43.6	RowErg	Lwt		View workout
04/29/21	3,502m	20:00.0	2:51.3	RowErg	Lwt		View workout
04/25/21	9,034m	50:00.0	2:46.0	RowErg	Lwt	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	8,676m	45:00.0	2:35.6	RowErg	Lwt	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	8,272m	45:00.0	2:43.2	RowErg	Lwt	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	5,317m	30:00.0	2:49.2	RowErg	Lwt	Post 10 mile walk at sun 16.20 min/mile recovery row. Negative splits.	View workout

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