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Francis Callaghan

Log

Date Workout Score Ave Comments Action
01/05/24 15:00 2,812m 2:40.0

First ‘serious’ row since Christmas break and illness. Nice negative splits. D=0. Spm =18/20. Last 5/5 minutes at circa 2.30…

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12/30/23 15:00 2,517m 2:58.7

Second row back - 15 mins at 3.00 min/500. D=0. Spm = 16/17. Felt ok.😎

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12/28/23 10:00 1,806m 2:46.1

First row since two weeks sickness and Christmas celebrations. Haven’t put on much weight…good to be back on the rower 😎💪🏻 D…

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12/05/23 15:00 2,619m 2:51.8

Steady 15 mins. D=0. Spm circa 17 spm. Hard work but good technique.

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11/29/23 15:08 2,694m 2:48.5

Second post holiday row. D=0. Spm = 17/18. Still blistering on right heel so in sliders !!

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11/28/23 10:00 1,725m 2:53.9

First row post holiday. D=0. Spm = 17/18

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11/09/23 20:00 3,430m 2:54.9

Steady even splits row. D=0. Spm 16/17. Felt comfortable over 20 mins. 😎💪🏻

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11/06/23 15:00 2,666m 2:48.7

Slightly harder workout since reengaging - D=0 spm 15/16 - circa 2.50. Blowing a bit at the end 😎💪🏻

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11/04/23 15:00 2,559m 2:55.8

Third workout since layoff - steady 15 mins. D=0 spm 16/17…circa 3 minutes per 500m. 💪🏻😎

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11/02/23 10:00 1,741m 2:52.3

Second short steady workout post long break. Felt ok…raised heart rate a bit from yesterday. 😎💪🏻

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11/01/23 10:00 1,696m 2:56.8

First workout after a long lay off…felt ok…onwards and upwards 😎🙏

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09/11/23 5:13 511m 5:06.7

Post workout cool down 😎

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09/11/23 30:00 5,522m 2:42.9

Nice 30 minutes row. D=0. SPM=16/17. Slight negative splits. Felt ok 😎

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09/08/23 30:00 5,514m 2:43.2

Strong post injury rehab 30 minutes row. D=3. SPM14-16. Negative splits. Tired last 5 minutes but otherwise good. 😎💪🏻

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09/06/23 20:05 3,562m 2:49.1

Nice 20 minutes post injury row. D=3. SPM=15/16. Felt strong 😎💪🏻

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09/02/23 15:00 2,628m 2:51.2

Third post injury workout. D=5. SPM=15/16….felt ok….D was set a bit high. 😎💪🏻

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08/30/23 15:00 2,629m 2:51.1

Second post injury rehab workout. D=0. Spm 17/18. Felt ok. No reaction at injury site. 😎

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08/29/23 10:00 1,663m 3:00.3

Tentatively rowed 10 minutes post prolonged injury lay-off. No major reaction. Onwards (steadily) and upwards. 🤞😎☘️

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08/09/23 30:10 5,040m 2:59.5

Still feeling discomfort at site of rib cage compression (Friday last)…steady 3.00 for 30 mins. Spm=18/19. D=0….felt achiev…

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08/04/23 30:00 5,314m 2:49.3

Active Rest Day session. D=0, spm = 19/20. 2.49 average. 😎

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08/01/23 20:00 3,350m 2:59.1

First Post injury row….steady 20 minutes at 3 minutes per 500….slight tightening of injury area in last two minutes. Spm 17…

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07/26/23 5:23 510m 5:16.6

Post workout cool down 😎

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07/26/23 45:00 8,826m 2:32.9

Great 45 minutes for 8826 !!!…D=6…SPM=20/21. Massive negative splits. Last 20/30 minutes at circa 2.30 pace….great w…

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07/23/23 5:10 508m 5:05.1

Post workout cool down 😎

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07/23/23 30:00 5,630m 2:39.8

Steady 30 minutes at just sun 2.40. SPM =18. D=6. Felt ok 😎

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