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Francis Callaghan

Log

Date	Workout	Score	Ave	Type	Comments	Action
05/06/23	5:50	507m	5:46.0	RowErg	Post workout cool down	View workout
05/06/23	30:00	5,144m	2:54.9	RowErg	Active Rest Day Workout. D=0. Spm=20. Equal splits for a 2.55 average. 😎💪	View workout
05/04/23	5:38	510m	5:31.8	RowErg	Post workout cool down	View workout
05/04/23	30:00	5,511m	2:43.3	RowErg	Steady sub 2.44 with big negative splits. D3. Spm=17/18. Post illness earlier this week - didn’t feel too bad.	View workout
04/30/23	5:00	511m	4:54.0	RowErg	Post workout cool down	View workout
04/30/23	30:00	5,407m	2:46.4	RowErg	Steady 30 at 17/18 spm. D=3. Circa 2.48. Even splits. Might be getting sick ☹️	View workout
04/25/23	5:05	521m	4:52.8	RowErg	Post workout cool down	View workout
04/25/23	30:00	5,676m	2:38.5	RowErg	Steady sun 2.40 for 30 mins. Slight negative splits. D=3. Last 5 mins was half at 2.35- and half at sun 2.30. Felt strong throughout. 😎💪…	View workout
04/21/23	5:15	507m	5:11.5	RowErg	Post workout cool down	View workout
04/21/23	30:00	5,732m	2:37.0	RowErg	Nice sun 2.38 workout for 30 mins. Negative splits. D=0. Spm 18/19. Felt strong considering no food taken today pre workout at 14.45	View workout
04/18/23	5:11	518m	5:00.2	RowErg	Post workout recovery row.	View workout
04/18/23	30:00	5,616m	2:40.2	RowErg	Solid row. Circa 2.40. Nice negative splits. D=0. Spm 18/19 finished at 20 spm sun 2.35 for last 5 minutes 💪😎	View workout
04/15/23	5:18	513m	5:09.9	RowErg	Post workout recovery and cool down.	View workout
04/15/23	30:00	5,393m	2:46.8	RowErg	Steady 30 mins at 17/18 spm. D=0. Slight negative splits. Stiff right side of neck for couple of days now - felt ok rowing. 😎	View workout
04/13/23	15:00	2,630m	2:51.1	RowErg	Very steady 15 mins - D=0. Spm=27/18. Felt ok.	View workout
04/04/23	15:00	2,827m	2:39.1	RowErg	Strong 15 minutes. D=4…spm=20 sub 2.40 for negative splits. 2800+ 😎	View workout
04/03/23	10:00	1,720m	2:54.4	RowErg	First row for 2 weeks (holidays) ten minutes at 18 spm. D= 0. Felt plz. Post 58 mins walk.	View workout
03/18/23	30:00.0	6,039m	2:29.0	RowErg	BEST EVER 30 MINUTES !!!! Hard 30 mins. Huge negative Splits.D=2. Average s/r circa 20 spm. Very fast last ten minutes. Maintained 6k…	View workout
03/17/23	5:08	508m	5:03.1	RowErg		View workout
03/17/23	40:00	7,242m	2:45.7	RowErg	Steady 40 mins average 2.45.7. D=2. Not negative splits. Felt comfortable but a bit tight in my shoulders.	View workout
03/14/23	30:00	5,733m	2:36.9	RowErg	2.37 average for 30 mins. D=2. Spm 20/21. Tight shoulders. Negative splits and felt strong.	View workout
03/10/23	10000m	52:57.8	2:38.8	RowErg	FIRST 10K of the year. Sub 2.39 with slight negative splits. Spm 17/18. D=6. Felt pretty comfortable throughout 😀💪😎	View workout
03/08/23	50:18	8,511m	2:57.3	RowErg	Nice 8k in circa 45 minutes. Spm 19/20. D = 0. Last 5 warm down. Felt pretty strong…possible 10k effort this week sometime. 🤞💪😎	View workout
03/06/23	30:00	5,410m	2:46.3	RowErg	Ponderous 30 mins to 5400 Mrs. Circa 18/19 spm. D=0. 2.46.8 was a struggle today. ☹️	View workout
02/28/23	40:00	7,304m	2:44.2	RowErg	Really nice 40 minutes. D=0. S/R = 20spm. Very steady start for first 5 minutes. Big negative splits - second 20 all at 2.40 and last 5 s…	View workout

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