Concept2 Logbook | Log for Francis Callaghan

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Francis Callaghan

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
05/08/24	3,372m	20:00.0	2:57.9	RowErg	Lwt	Very steady 20 minutes. D=0. Spm=17/18. No negative splits. 😎 moving feet plate back to setting 4.	View workout
05/07/24	597m	5:00.0	4:11.2	RowErg	Lwt	5 minutes cool down post workout.	View workout
05/07/24	3,782m	20:00.0	2:38.6	RowErg	Lwt	Harder 20 minutes. D=3. Spm=17/18. Big negative split from 2.45 down to circa 2.35 and a powered finish 💪🏻😎	View workout
05/03/24	3,510m	20:20.0	2:53.7	RowErg	Lwt	Very steady 20 minutes. D=0. Spm=17/18. Felt fine.	View workout
04/29/24	3,514m	20:20.0	2:53.5	RowErg	Lwt	Nice steady 20 minutes. D=0. Spm= 17. Slight negative splits. Felt very comfortable apart from two very short episodes of shoulder and ne…	View workout
04/26/24	2,827m	15:00.0	2:39.1	RowErg	Lwt	Slightly harder row today for sub 1.40 for 500m. D=0. Spm =17. Felt strong 😎	View workout
04/24/24	2,606m	15:00.0	2:52.6	RowErg	Lwt	Steady 15 minutes. D=0. Spm= 17/19. Felt ok.	View workout
04/20/24	1,681m	10:00.0	2:58.4	RowErg	Lwt	First row for almost a month. Very steady. D=0. Spm=20.	View workout
03/23/24	5,143m	30:00.0	2:54.9	RowErg	Lwt	Steady 30 minutes. D=3. Spm=20/22. Felt fine 😎💪🏻	View workout
03/19/24	5,150m	30:00.0	2:54.7	RowErg	Lwt	Nice steady 30 mins at 2.55!pace. Equal splits. D=3. Spm =18/19. Felt comfortable throughout. 😎😎	View workout
03/14/24	500m	4:57.2	4:57.2	RowErg	Lwt	Post workout cool down.	View workout
03/14/24	3,634m	20:00.0	2:45.1	RowErg	Lwt	Nice negative splits workout. D=3. Spm=20. Finished very strong 😎💪🏻	View workout
03/08/24	5,102m	30:00.0	2:56.4	RowErg	Lwt	Very steady even splits 30 minutes. D=0. Spm= 20. Felt strong throughout.	View workout
03/05/24	500m	4:39.1	4:39.1	RowErg	Lwt	Post workout cool down. 😎	View workout
03/05/24	5,306m	30:00.0	2:49.6	RowErg	Lwt	Nice negative splits workout. First half circa 3.00 - second half circa 2.45/50…hard last 3 minutes. D=0. Spm 20. Felt strong. 😎	View workout
03/01/24	5,030m	30:00.0	2:58.9	RowErg	Lwt	Nice endurance workout. Steady 3.00 per 500 metres. D=0. Spm=20. Felt very comfortable. 😎💪🏻	View workout
02/28/24	2,627m	15:00.0	2:51.2	RowErg	Lwt	Steady 15 minutes. D=0. Spm =20 spm. Negative splits. 😎	View workout
02/26/24	2,712m	15:00.0	2:45.9	RowErg	Lwt	Steady circa 2.50 first half - negative splits at 2.45. D=0. Spm= 20. Felt ok 😎	View workout
02/20/24	3,383m	20:00.0	2:57.3	RowErg	Lwt	Very steady 20 minutes. D=0. Spm circa 20. Felt ok. 😎	View workout
02/17/24	3,355m	20:00.0	2:58.8	RowErg	Lwt	Nice steady high rep low intensity workout. Spm 22s. D=0. Felt very comfortable. 😎💪🏻	View workout

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