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Francis Callaghan

Log

Date Workout Score Ave Comments Action
07/16/24 5:00 574m 4:21.3

Post workout cool down.

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07/16/24 20:00 3,667m 2:43.6

Longer time = 20 minutes. D=1. Spm=16/17. Struggled after first 5 minutes, but finished with sub2.45 average and did 3666 metres 💪🏻😎

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07/12/24 15:00 2,568m 2:55.2

Steady 15 minutes..D=1.Spm=16/17. Slight tightness in interior hamstring left leg. 😟

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07/09/24 15:00 2,619m 2:51.8

Steady 15 minutes. D=1. Spm =17/18. Felt comfortable throughout. 😎💪🏻

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07/07/24 15:00 2,735m 2:44.5

Solid 15 minutes row. D=1. Spm = 16/17. 😎💪🏻

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07/05/24 10:00 1,766m 2:49.8

More committed 10 minutes. D=1. Spm=16/17. Felt strong. 😎

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07/03/24 10:00 1,583m 3:09.5

First row post holiday and period of inactivity (rowing)….very steady 10. D=1. Spm=17/18.

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06/04/24 15:00 2,591m 2:53.6

Strady 15 minutes. D=1. Spm =20. Felt ok throughout.

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06/03/24 15:00 2,713m 2:45.8

First row for a week or so (vertigo)…felt good and strong but very stiff in shoulders. D=1. Spm = 16/17.

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05/28/24 10:00 1,679m 2:58.6

First post illness row. Steady 10 minutes at 3.00 pace .D=1. Spm=17.

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05/17/24 30:00 5,064m 2:57.7

First 30 minutes for a while !!…Aiming for a steady 3.00 minutes per 500 metres. Managed 2.58 😎 D=1. - Spm=17/18….very tigh…

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05/15/24 5:00 470m 5:19.1

Post workout cool down 😎

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05/15/24 20:00.0 3,708m 2:41.8

Aiming for steady 20 minute session at 2.45 pace. Slight negative splits gave 2.41.8 average per 500 meters.
D=3
Spm=17/19.

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05/11/24 5:00 572m 4:22.2

Post workout cool down 😎

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05/11/24 20:00 3,570m 2:48.0

Steady 20 minutes. D=2. Spm=17/18. Slight negative splits for 2.48 average per 500 meters. Very stiff in shoulders second half. 😎

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05/08/24 20:00 3,372m 2:57.9

Very steady 20 minutes. D=0. Spm=17/18. No negative splits. 😎 moving feet plate back to setting 4.

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05/07/24 5:00 597m 4:11.2

5 minutes cool down post workout.

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05/07/24 20:00 3,782m 2:38.6

Harder 20 minutes. D=3. Spm=17/18. Big negative split from 2.45 down to circa 2.35 and a powered finish 💪🏻😎

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05/03/24 20:20 3,510m 2:53.7

Very steady 20 minutes. D=0. Spm=17/18. Felt fine.

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04/29/24 20:20 3,514m 2:53.5

Nice steady 20 minutes. D=0. Spm= 17. Slight negative splits. Felt very comfortable apart from two very short episodes of shoulder and ne…

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04/26/24 15:00 2,827m 2:39.1

Slightly harder row today for sub 1.40 for 500m. D=0. Spm =17. Felt strong 😎

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04/24/24 15:00 2,606m 2:52.6

Steady 15 minutes. D=0. Spm= 17/19. Felt ok.

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04/20/24 10:00 1,681m 2:58.4

First row for almost a month. Very steady. D=0. Spm=20.

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03/23/24 30:00 5,143m 2:54.9

Steady 30 minutes. D=3. Spm=20/22. Felt fine 😎💪🏻

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03/19/24 30:00 5,150m 2:54.7

Nice steady 30 mins at 2.55!pace. Equal splits. D=3. Spm =18/19. Felt comfortable throughout. 😎😎

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