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Francis Callaghan

Log

Date	Workout	Score	Ave	Type	Comments	Action
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
09/16/22	20:00	3,635m	2:45.0	RowErg	First row for a while - steady 17 son at D3….no Ruth’s and felt heavy.	View workout
09/08/22	35:08	6,007m	2:55.5	RowErg	Damp 6. Steady 17/18 sometimes. Negative splits. Long stroke. Fairly hard second half.	View workout
09/01/22	20:00	3,808m	2:37.5	RowErg	First row since holiday. Rowed three times whilst away. Huge negative splits. Felt strong - damper 3.	View workout
08/10/22	5:07	504m	5:04.5	RowErg	Warm down after 10k	View workout
08/10/22	10000m	56:50.2	2:50.5	RowErg	First 10k on new rower….sub 57….felt ok…slight negative splits..average 2.51.4. Damp = 3…feet =4. 😎😎💪😀😀😀	View workout
08/05/22	30:00	5,240m	2:51.7	RowErg	Steady 30 min - circa 2.50…..damp 3…..felt tired post 5 miles walk.	View workout
08/03/22	30:00	5,360m	2:47.9	RowErg	Steady 30. Aim was 2.50….averaged 2.47.9. Damper = 3. Tried 5 on feet - not very comfortable. Felt strong but a bit tired.	View workout
08/01/22	5:11	506m	5:08.2	RowErg	Warm down.	View workout
08/01/22	45:00	8,508m	2:38.6	RowErg	Very strong 45 min row. Big negative splits….started first 15 circa 2.45/2.40 …second 15 circa 2.40…last 15 circa 2.…	View workout
07/29/22	30:00	5,570m	2:41.5	RowErg	Descending pyramids of 10 minutes. 5 warm up at 2.55/50. 5 at 2.45. 10 at 2.45/40. 5at 2.35 - last 5 at 2.25 or less. Damper = 6. Very w…	View workout
07/26/22	40:00	7,458m	2:40.9	RowErg	Excellent 40 min row. 5 min at 2.50. 5 minutes at 2.45 then averaged 2.40 per 500. Negative splits. Damper = 6. Fast last 5 minutes. Felt…	View workout
07/24/22	30:00	5,258m	2:51.1	RowErg	Steady maintenance row - if a 2.50. Damper = 3. Get warm in room. Felt comfortable.	View workout
07/22/22	30:00	5,782m	2:35.6	RowErg	Hard row circa 2.40. Negative splits. Average 2.37 ish. Damp = 3. Struggled from half way….but dug in…last 10 were agony.…	View workout

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