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Francis Callaghan

Log

Date Distance Time Pace Comments Action
04/18/23 518m 5:11.1 5:00.2

Post workout recovery row.

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04/18/23 5,616m 30:00.0 2:40.2

Solid row. Circa 2.40. Nice negative splits. D=0. Spm 18/19 finished at 20 spm sun 2.35 for last 5 minutes 💪😎

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04/15/23 513m 5:18.0 5:09.9

Post workout recovery and cool down.

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04/15/23 5,393m 30:00.0 2:46.8

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. 😎

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04/13/23 2,630m 15:00.0 2:51.1

Very steady 15 mins - D=0. Spm=27/18. Felt ok.

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04/04/23 2,827m 15:00.0 2:39.1

Strong 15 minutes. D=4…spm=20 sub 2.40 for negative splits. 2800+ 😎

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04/03/23 1,720m 10:00.0 2:54.4

First row for 2 weeks (holidays) ten minutes at 18 spm. D= 0. Felt plz. Post 58 mins walk.

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03/18/23 6,039m 30:00.0 2:29.0

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…

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03/17/23 508m 5:08.0 5:03.1 View workout
03/17/23 7,242m 40:00.0 2:45.7

Steady 40 mins average 2.45.7. D=2. Not negative splits. Felt comfortable but a bit tight in my shoulders.

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03/14/23 5,733m 30:00.0 2:36.9

2.37 average for 30 mins. D=2. Spm 20/21. Tight shoulders. Negative splits and felt strong.

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03/10/23 10,000m 52:57.8 2:38.8

FIRST 10K of the year. Sub 2.39 with slight negative splits. Spm 17/18. D=6. Felt pretty comfortable throughout 😀💪😎

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03/08/23 8,511m 50:18.6 2:57.3

Nice 8k in circa 45 minutes. Spm 19/20. D = 0. Last 5 warm down. Felt pretty strong…possible 10k effort this week sometime. 🤞💪😎

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03/06/23 5,410m 30:00.0 2:46.3

Ponderous 30 mins to 5400 Mrs. Circa 18/19 spm. D=0. 2.46.8 was a struggle today. ☹️

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02/28/23 7,304m 40:00.0 2:44.2

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…

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02/24/23 5,215m 30:00.0 2:52.5

Very steady 5k. D=0. Slight negative splits. Circa 2.53. Spm 18/20. Slight left leg shin splints from walking.

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02/21/23 5,666m 30:00.0 2:38.8

Nice effort in negative splits for 30 min. Circa 2.39 at 17/18 spm. D=3. Felt pretty strong throughout.

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02/18/23 4,141m 21:31.6 2:35.9

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

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02/15/23 5,112m 30:00.0 2:56.0

2.56 recovery 30 minutes row. D=0. Spm17/18.

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02/14/23 5,666m 30:00.0 2:38.8

Nice hard workout. Negative splits at sun 2.39 average. D=3. Spm 17/18. Felt pretty good especially during second half. 😎

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