Concept2 Logbook | Log for Francis Callaghan

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Francis Callaghan

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
07/20/23	4,505m	25:22.2	2:48.9	RowErg	Lwt	Fast 4k in 20.20. SPM circa 25. D=0. Felt good. 😎…including 5 minutes cool down .	View workout
07/17/23	5,216m	30:15.1	2:53.9	RowErg	Lwt	Steady 2.54 for 30 minutes. D=0. SPM= 18/19.	View workout
07/16/23	7,018m	40:28.8	2:53.0	RowErg	Lwt	Leisurely 7k at 2.53 pace all the way. D=0. SPM= 18. Active rest day 😎	View workout
07/15/23	514m	5:05.0	4:56.6	RowErg	Lwt	Post workout cool down 😎	View workout
07/15/23	5,687m	30:00.0	2:38.2	RowErg	Lwt	Nice sub 2.39 workout. Negative splits. D=0. Spm 20. Felt ok.	View workout
07/12/23	527m	5:05.9	4:50.2	RowErg	Lwt	Post workout cool down 😎	View workout
07/12/23	5,813m	30:00.0	2:34.8	RowErg	Lwt	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	508m	5:03.2	4:58.4	RowErg	Lwt	Post workout cool down 😎	View workout
07/07/23	5,583m	30:00.0	2:41.2	RowErg	Lwt	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	508m	5:31.3	5:26.0	RowErg	Lwt	Post workout cool down. 😎🏆	View workout
07/04/23	6,102m	30:00.0	2:27.4	RowErg	Lwt	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	511m	5:08.9	5:02.2	RowErg	Lwt	Post workout cool down	View workout
06/30/23	5,219m	30:00.0	2:52.4	RowErg	Lwt	Very steady 30 for 5200 Mrs. D=0. SPM = 18/19. Slight negative splits.	View workout
06/27/23	506m	5:16.0	5:12.2	RowErg	Lwt	Post workout cool down 😎	View workout
06/27/23	5,625m	30:00.0	2:40.0	RowErg	Lwt	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	5,570m	30:00.0	2:41.5	RowErg	Lwt	Post workout cool down. 😎	View workout
06/21/23	573m	5:05.6	4:26.6	RowErg	Lwt	Post workout cool down 😎💪	View workout
06/21/23	5,173m	30:00.0	2:53.9	RowErg	Lwt	Steady 2.54 for 30 mins. D=0. SPM = 18/19. Felt much stronger today. 😎	View workout
06/17/23	519m	4:43.8	4:33.4	RowErg	Lwt	Post workout cool down 😎	View workout
06/17/23	5,351m	30:00.0	2:48.1	RowErg	Lwt	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

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