Concept2 Logbook | Log for Francis Callaghan

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Francis Callaghan

Log

Date	Workout	Score	Ave	Type	Comments	Action
02/04/24	500m	4:44.0	4:44.0	RowErg	500 metres post workout cool down row.	View workout
02/04/24	15:00	2,811m	2:40.0	RowErg	Nice post week sickness and few days rest row. Circa 2.40 for 15 mins. SPM =18 D=3 💪🏻😎	View workout
01/25/24	5:08	580m	4:25.6	RowErg	5 minutes cool down row. 😎	View workout
01/25/24	30:00	5,316m	2:49.3	RowErg	Steady 30 mins. Slight negative splits for a 2.49 average. D=3. Spm=20. Very tough last 5 minutes…otherwise not too bad.	View workout
01/20/24	20:00	3,552m	2:48.9	RowErg	Steady 20 mins. D=3. Spm= 19/20. Concentration on form(smooth). Felt strong. 😎	View workout
01/20/24	161m	1:07.2	3:28.6	RowErg		View workout
01/18/24	1000m	6:57.9	3:28.9	RowErg	Post workout cool down row. 😎	View workout
01/18/24	20:00	3,661m	2:43.8	RowErg	Good solid row. 5 mins warm up circa 3.00 - then 5 mins at 2.45 then ten mins at circa 2.40 - last 3 mins circa 2.30. D=3. Spm = 18/19. 😎…	View workout
01/17/24	20:00	3,547m	2:49.1	RowErg	Slightly longer row today. Negative splits at 2.30 then 2.45. D=0. Spm = 18/19. Felt strong 😎	View workout
01/12/24	15:00	2,817m	2:39.7	RowErg	Nice negative splits. D=0. Spm circa 20 spm. Very strong last 10 💪🏻😎	View workout
01/09/24	15:00	2,705m	2:46.3	RowErg	Negative splits. D=0. Spm= 19. Second half circa 2.45. Finished strong 💪🏻😎	View workout
01/05/24	1000m	6:58.6	3:29.3	RowErg	Post workout recovery row.	View workout
01/05/24	15:00	2,812m	2:40.0	RowErg	First ‘serious’ row since Christmas break and illness. Nice negative splits. D=0. Spm =18/20. Last 5/5 minutes at circa 2.30…	View workout
12/30/23	15:00	2,517m	2:58.7	RowErg	Second row back - 15 mins at 3.00 min/500. D=0. Spm = 16/17. Felt ok.😎	View workout
12/28/23	10:00	1,806m	2:46.1	RowErg	First row since two weeks sickness and Christmas celebrations. Haven’t put on much weight…good to be back on the rower 😎💪🏻 D…	View workout
12/05/23	15:00	2,619m	2:51.8	RowErg	Steady 15 mins. D=0. Spm circa 17 spm. Hard work but good technique.	View workout
11/29/23	15:08	2,694m	2:48.5	RowErg	Second post holiday row. D=0. Spm = 17/18. Still blistering on right heel so in sliders !!	View workout
11/28/23	10:00	1,725m	2:53.9	RowErg	First row post holiday. D=0. Spm = 17/18	View workout
11/09/23	20:00	3,430m	2:54.9	RowErg	Steady even splits row. D=0. Spm 16/17. Felt comfortable over 20 mins. 😎💪🏻	View workout
11/06/23	15:00	2,666m	2:48.7	RowErg	Slightly harder workout since reengaging - D=0 spm 15/16 - circa 2.50. Blowing a bit at the end 😎💪🏻	View workout
11/04/23	15:00	2,559m	2:55.8	RowErg	Third workout since layoff - steady 15 mins. D=0 spm 16/17…circa 3 minutes per 500m. 💪🏻😎	View workout
11/02/23	10:00	1,741m	2:52.3	RowErg	Second short steady workout post long break. Felt ok…raised heart rate a bit from yesterday. 😎💪🏻	View workout
11/01/23	10:00	1,696m	2:56.8	RowErg	First workout after a long lay off…felt ok…onwards and upwards 😎🙏	View workout
09/11/23	5:13	511m	5:06.7	RowErg	Post workout cool down 😎	View workout
09/11/23	30:00	5,522m	2:42.9	RowErg	Nice 30 minutes row. D=0. SPM=16/17. Slight negative splits. Felt ok 😎	View workout

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