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Francis Callaghan

Log

Date	Workout	Score	Ave	Type	Comments	Action
01/18/23	15:00	2,568m	2:55.2	RowErg	Second row back after illness - felt strong. D=0. Circa 2.55/3.00 per 500 mgrs.	View workout
01/17/23	15:00	2,574m	2:54.8	RowErg	First workout since illness. D=0. Average 2.55. Felt ok	View workout
01/06/23	15:00	2,505m	2:59.6	RowErg	First row of 2023 - Christmas and New Year’s break - then S1 issues….didn’t feel too bad considering I walked 6 miles…	View workout
12/21/22	32:33	5,249m	3:06.0	RowErg	Very steady circa 3.0 minute/50 following tightening of left calf post last workout. D = 0 !!!…calf felt ok 😎	View workout
12/16/22	30:00	5,838m	2:34.1	RowErg	Nice strong 5.8 k….average circa 2.35 and 17 spm. Nice negative splits. Last 5 minutes at sub 2.30. Getting fitter.	View workout
12/13/22	30:00	5,153m	2:54.6	RowErg	Terrible sleep - very steady 30 minutes at 3.00. D= 3.	View workout
12/10/22	30:00	5,560m	2:41.8	RowErg	Solid 30 minute row. Negative splits. First 15 minutes circa 2.50 - second fifteen circa 2.40/45. Finish very strong - circa 2.35 for las…	View workout
12/07/22	20:00	3,565m	2:48.3	RowErg	2nd row back after break. 20 mins at averaging 2.48. Negative splits. D= 3. Felt ok	View workout
12/06/22	15:00	2,571m	2:55.0	RowErg	First row for more than 2weeks. Steady circa 2.50 for 15 mins. D= 3. Didn’t feel too bad 😎	View workout
11/19/22	30:00	5,813m	2:34.8	RowErg	30 minutes. Huge negative splits. It’s 15 circa 2.40 - 2nd circa 2.35. Last 5 sub 2.30. D= 6. Felt strong 💪 .First half sr circa 16…	View workout
11/16/22	30:00	5,313m	2:49.3	RowErg	First row in a week….steady 2.50. D= 5	View workout
11/08/22	30:00	5,738m	2:36.8	RowErg	Excellent workout. First 15 circa 2.40/45 - negative splits second 15 at 2.35/40 with last 5 minutes sub 2.30. Felt comfortable throughou…	View workout
11/06/22	6000m	33:55.4	2:49.6	RowErg	Steady 6k…d=3. Circa 2.50 per 500 m…felt ok…pains in both adductors	View workout
11/01/22	30:00	5,320m	2:49.1	RowErg	Steady 30 min - D3 - slight negative splits - shouers very tight in second half.	View workout
10/30/22	30:00	5,230m	2:52.0	RowErg	Steady workout circa 2.50. D = 3.	View workout
10/26/22	20:00.0	3,614m	2:46.0	RowErg	First post virus row - steady 20 mins at 17/18 rpm....circa 2.40/45. D = 3. Didn't feel too bad.	View workout
10/19/22	33:10	5,728m	2:53.7	RowErg	Steady 30. Aiming for 20 spm and 2.45/50 per 500. D3. Shoulders still tight but managed better than last row.	View workout
10/17/22	30:00	5,813m	2:34.8	RowErg	Pretty hard workout . Negative splits. SR =17/18. D= 3….felt heavy and tight in shoulders for first half then stronger. Breathing…	View workout
10/14/22	30:00	5,567m	2:41.6	RowErg	Steady 30 min - equal splits. Circa 2.40/1…d=3 Felt heavy and tired…a lot of training this week….very tight shou…	View workout
10/12/22	33:06	5,575m	2:58.1	RowErg	Very steady 30 minutes post tiring Belfast trip. D=0 !!!!….didn’t feel too bad.	View workout
10/05/22	30:00	5,126m	2:55.5	RowErg	Very steady 30 mins 2.55/3.00…recovery row from last fast 30min.. Mental state poor at present. ☹️	View workout
09/30/22	30:00	6,007m	2:29.8	RowErg	SEASON RECORD FOR 30 minutes….average 2.29 !!!!….massive negative splits…last 5/6 min split 1272 mts. D=6. Felt stro…	View workout
09/28/22	30:00	5,556m	2:41.9	RowErg	Steady 30 minutes - D=3 - negative splits.	View workout
09/27/22	20:00	3,667m	2:43.6	RowErg	Steady 20 . Negative splits. D=3….hopefully first day of Autumn solid block of training.	View workout
09/21/22	20:00	3,840m	2:36.2	RowErg	Hard 20 minutes…huge negative splits last 10 sub 2.30. Felt very strong. D= 3. Long strokes at 17/18	View workout

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