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Holiday Challenge November 28–December 24

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Nov 20 Ergatta Releases Wavelength, Their New Flagship Game
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Oct 31 The Power of Strength Training for Rowers: Enhancing Performance, Erg Scores, and Longevity

Francis Callaghan

Log

Date Distance Time Pace Comments Action
07/29/24 5,206m 30:00.0 2:52.8

First 30 minutes row this season !!!!…felt ok. Kept strokes low and no resistance. D=1. Spm=16. Slight negative splits. 💪🏻😎

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07/27/24 542m 5:00.0 4:36.7

Post workout cool down.

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07/27/24 3,572m 20:00.0 2:47.9

Nice 20 minutes. Negative splits at sub 2.45 second half. Last 5 at sub 2.40. D=1. Spm. =16/17. 😎💪🏻

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07/24/24 3,530m 20:00.0 2:49.9

Steady 20 minutes. Negative splits for 2.50 average. D=1. Spm=16/17. Felt ok. 😎💪🏻

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07/19/24 2,755m 15:00.0 2:43.3

Nice 15 minute workout. First negative splits for a long time. Fitness for rowing definitely coming back. D=1. Spm=16/17. Felt strong to…

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07/16/24 574m 5:00.0 4:21.3

Post workout cool down.

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07/16/24 3,667m 20:00.0 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 2,568m 15:00.0 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 2,619m 15:00.0 2:51.8

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

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07/07/24 2,735m 15:00.0 2:44.5

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

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07/05/24 1,766m 10:00.0 2:49.8

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

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07/03/24 1,583m 10:00.0 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 2,591m 15:00.0 2:53.6

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

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06/03/24 2,713m 15:00.0 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 1,679m 10:00.0 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 5,064m 30:00.0 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 470m 5:00.0 5:19.1

Post workout cool down 😎

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05/15/24 3,708m 20:00.0 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 572m 5:00.0 4:22.2

Post workout cool down 😎

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05/11/24 3,570m 20:00.0 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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