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Francis Callaghan

Log

Date	Workout	Score	Ave	Type	Comments	Action
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
02/24/23	30:00	5,215m	2:52.5	RowErg	Very steady 5k. D=0. Slight negative splits. Circa 2.53. Spm 18/20. Slight left leg shin splints from walking.	View workout
02/21/23	30:00	5,666m	2:38.8	RowErg	Nice effort in negative splits for 30 min. Circa 2.39 at 17/18 spm. D=3. Felt pretty strong throughout.	View workout
02/18/23	4141m	21:31.6	2:35.9	RowErg	Great row for my Million Metres. 410 metres in 21.31. Huge negative splits. D=0. Managed circa 10 minutes at sun 2.30. Spm at 20/22	View workout
02/15/23	30:00	5,112m	2:56.0	RowErg	2.56 recovery 30 minutes row. D=0. Spm17/18.	View workout
02/14/23	30:00	5,666m	2:38.8	RowErg	Nice hard workout. Negative splits at sun 2.39 average. D=3. Spm 17/18. Felt pretty good especially during second half. 😎	View workout
02/10/23	30:00	5,665m	2:38.8	RowErg	Solid up rate workout. First half circa 2.45 and second half subv2.40 giving 2.38.8 average. D= 3. S/R 17/18. Good workout. 😎	View workout
02/06/23	40:00	6,834m	2:55.5	RowErg	Excellent endurance row 40 mins. Steady 2.55/3.00 at 17spm. D= 2. Very slight negative splits. Felt very comfortable throughout 💪😎	View workout
02/03/23	30:00	5,717m	2:37.4	RowErg	Steady 30 mins. - average 2.37’’4…negative splits. D= 6. Stroke rate circa 17 spm. 💪😎	View workout
02/01/23	30:00	5,206m	2:52.8	RowErg	ACTIVE REST. DAY…..Steady 2.53 for 30 mins. D=4. Felt very comfortable at 16/17 spm.	View workout
01/30/23	30:00	5,560m	2:41.8	RowErg	Steady 30 minutes at sub2.45. D=6. Felt comfortable throughout. 💪😎	View workout
01/28/23	30:00	5,610m	2:40.4	RowErg	Nice 2.40.5 average for 30 minutes. Negative splits at 16/17 spm. D=3. Felt very strong throughout. Good workout. 💪😎	View workout
01/25/23	30:00	5,667m	2:38.8	RowErg	Nice solid 2.38 for 30 mins. Finished strong - definitely negative splits. D=3. Shin splints left leg ☹️	View workout
01/23/23	30:00	5,507m	2:43.4	RowErg	Average 2.43.4 for 30 minutes. Felt good until last couple of minutes. D=0. Good start to training week - straight after 3 mile walk. …	View workout
01/20/23	20:00	3,616m	2:45.9	RowErg	Much stronger row from previous two reestablisent rows. D = 0. Managed circa 2.45 pace for extra 25% distance to 20 mins. Felt strong thr…	View workout

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