Concept2 Logbook | Log for Francis Callaghan

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Francis Callaghan

Log

Date	Workout	Score	Ave	Type	Comments	Action
07/20/23	25:22	4,505m	2:48.9	RowErg	Fast 4k in 20.20. SPM circa 25. D=0. Felt good. 😎…including 5 minutes cool down .	View workout
07/17/23	30:15	5,216m	2:53.9	RowErg	Steady 2.54 for 30 minutes. D=0. SPM= 18/19.	View workout
07/16/23	40:28	7,018m	2:53.0	RowErg	Leisurely 7k at 2.53 pace all the way. D=0. SPM= 18. Active rest day 😎	View workout
07/15/23	5:05	514m	4:56.6	RowErg	Post workout cool down 😎	View workout
07/15/23	30:00	5,687m	2:38.2	RowErg	Nice sub 2.39 workout. Negative splits. D=0. Spm 20. Felt ok.	View workout
07/12/23	5:05	527m	4:50.2	RowErg	Post workout cool down 😎	View workout
07/12/23	30:00	5,813m	2:34.8	RowErg	Solid 30 minutes. Negative splits. Sub 2.35 average. D= 3. Spm 20/21. Fast sun 2.25 for last 5 minutes. 😎	View workout
07/07/23	5:03	508m	4:58.4	RowErg	Post workout cool down 😎	View workout
07/07/23	30:00	5,583m	2:41.2	RowErg	Nice steady 30 minutes for 2.42 at -18/19 spm. D=4. Felt heavy. Very warm and humid in training room 😧😧😧😎	View workout
07/04/23	5:31	508m	5:26.0	RowErg	Post workout cool down. 😎🏆	View workout
07/04/23	30:00	6,102m	2:27.4	RowErg	Massive 6102 for 30 mins. Sub2.28!!!.D=4. Negative splits…possibly new pb for 30 minutes 😎😧😧😧 Don’t know where that came…	View workout
06/30/23	5:08	511m	5:02.2	RowErg	Post workout cool down	View workout
06/30/23	30:00	5,219m	2:52.4	RowErg	Very steady 30 for 5200 Mrs. D=0. SPM = 18/19. Slight negative splits.	View workout
06/27/23	5:16	506m	5:12.2	RowErg	Post workout cool down 😎	View workout
06/27/23	30:00	5,625m	2:40.0	RowErg	Nice 2.40 for 30 mins. Good negative splits. D=0. SPM = 19/20. Very humid in room. Straight from a fast 1 hour walk. 💪😎	View workout
06/23/23	30:00	5,570m	2:41.5	RowErg	Post workout cool down. 😎	View workout
06/21/23	5:05	573m	4:26.6	RowErg	Post workout cool down 😎💪	View workout
06/21/23	30:00	5,173m	2:53.9	RowErg	Steady 2.54 for 30 mins. D=0. SPM = 18/19. Felt much stronger today. 😎	View workout
06/17/23	4:43	519m	4:33.4	RowErg	Post workout cool down 😎	View workout
06/17/23	30:00	5,351m	2:48.1	RowErg	Active rest day. Row 30 min at 18/20 spm. D=0. Slight negative splits for 2.48 average. Felt very tired today.	View workout
06/15/23	5:35	509m	5:29.9	RowErg	Post workout cool down 😎	View workout
06/15/23	30:00	5,604m	2:40.5	RowErg	Nice workout in blistering heat top bedroom. 30 mins for 5604 mts. 2.40 average with massive negative splits…last 5 circa and sun…	View workout
06/13/23	5:12	508m	5:07.7	RowErg	Post workout cool down 😎	View workout
06/13/23	30:00	5,530m	2:42.7	RowErg	Steady 30 min for 5530. Very warm in room. D=0. Spm 19/20.	View workout
06/06/23	5:08.0	652m	3:56.1	RowErg	Post workout cool down.	View workout

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