Concept2 Logbook | Log for Melanie Coulson

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Melanie Coulson

Log

Date	Workout	Score	Ave	Type	Comments	Action
04/12/26	10x3:00/1:30r	7,068m	2:07.3	RowErg	Threshold fun (10 x3 mins) 10 x 3 mins, 90 secs rest between. 26-28 spm 65% - 75% of 500m PB Split target: 2:11 - 2:20	View workout
04/10/26	4x4:00/4:00r	3,862m	2:04.2	RowErg	Mighty fours 4 x 4 mins, 4 mins rest between 28-30 spm 70- 80% of 500m PB Target split: 2:05 - 2:16 View workout
04/05/26	4x7:00/3:00r	6,539m	2:08.4	RowErg	7 minutes to Heaven 4 x 7 minutes. Rest 3 minutes between 26 spm Intensity: 65-75% of 500m PB Target splits: 2:11 - 2:21…	View workout
04/03/26	8x500m/2:00r	16:31.6	2:03.9	RowErg	Fun 500s 8 x 500m, 2 mins rest between 28-30 spm 75-80% of 500m PB Target split: 2:05 - 2:11 View workout
03/31/26	8x250m/3:00r	7:25.9	1:51.4	RowErg		View workout
03/28/26	5x1500m/3:00r	31:58.1	2:07.8	RowErg	Fifteen-hundreds 5 x 1500, 3 mins rest between 26 spm 65 - 70% of 500m PB Target splits: 2:16 - 2:20 View workout
03/26/26	v0:40/0:20r...20	3,303m	2:01.1	RowErg	40-second smashes Two sets: 40 secs hard, 20 secs rest x 10 4 mins rest between sets 28-30 spm 75-85% of 500m PB …	View workout
03/24/26	20x150m/1:30r	11:04.9	1:50.8	RowErg	Twenty Sprintzzz (150’s) 20 x 150m 1:30 mins rest between 30 - 32 SPM 90-95% 500m PB Target splits: 1:50 - 1:5…	View workout
03/22/26	6x1000m/3:00r	25:34.5	2:07.8	RowErg	6 x 1k threshold intervals 6 x 1000m, 3 mins rest between 26 spm 70 - 75% of 500m PB Target splits: 2:11 - 2:16	View workout
03/16/26	12x200m/2:00r	8:55.2	1:51.5	RowErg	Dozens of Sprintzzz (200s) 12 x 200m MAX 2 mins rest between 30 - 32 SPM 90-95% 500m PB Target splits: 1:50 - 1:55	View workout
03/12/26	5x200m/4:00r	3:24.2	1:42.1	RowErg	Sprintzzz (200s) 5 x 200m MAX 4 mins rest between 40+ SPM 100-110% 500m PB Target splits: 1:34 - 1:44 View workout
03/08/26	5000m	22:33.9	2:15.3	RowErg	IWD 5k challenge Did this as a steady state easy row as part of Concept 2’s International Women’s Day Challenge	View workout
03/07/26	1000m	3:49.9	1:54.9	RowErg	1k time trial app.erg.zone	View workout
03/07/26	v4:00/r...9	4,096m	2:26.4	RowErg	Burns 2k warm up The build… app.erg.zone	View workout
03/03/26	4x5:00/3:00r	4,867m	2:03.2	RowErg	High fives! 5 x 5 mins, 3 mins rest between 28-30 spm 70-75% of my 500m PB 2:11 - 2:16 target split (This seems sl…	View workout
03/03/26	1x5:00/3:00r	1,224m	2:02.5	RowErg	High fives! 5 x 5 mins, 3 mins rest between 28-30 spm 70-75% of my 500m PB 2:11 - 2:16 target split (This seems sl…	View workout
03/01/26	30:00	6,545m	2:17.5	RowErg	Cat 🐈 6 taper - 30 mins steady Lovely little workout ahead of C2 world virtual sprints 30 mins steady state Rate 18, target…	View workout
02/28/26	4x500m/2:00r	7:45.2	1:56.3	RowErg	Feisty 500s 4 x 500m, 2 mins rest 30-36 spm 75% - 80% of 500m PB Target split: 2:05 - 2:11 View workout
02/24/26	4x0:20/3:00r	400m	1:40.0	RowErg	Tiny bursts of joy 4 x 20 secs 3 mins rest between 100 - 105% of my 500m PB Target split - 1:39.6 to 1:44.8 Stroke ra…	View workout
02/22/26	4x100m/1:00r	2:11.1	2:43.8	RowErg	Racing starts - FUN!! 4 x first 5 strokes (max 50m) 1 mins rest between. app.erg.zone	View workout
02/22/26	45:00	9,793m	2:17.8	RowErg	45 Steady Freddie cat 6/UT2 rate 18 Zzzzzzzzz: a simple cat 6 steady state. Interesting to see what HR will do. Put on a Netfl…	View workout
02/21/26	4x500m/3:00r	7:50.4	1:57.6	RowErg	Feisty 500s 4 x 500m, 3 mins rest 30-36 spm 75% - 80% of 500m PB Target split: 2:05 - 2:11 View workout
02/18/26	6x0:20/4:00r	591m	1:41.5	RowErg	20 secs of fun 6 x 20 secs 4 mins rest between 100 - 105% of my 500m PB Target split - 1:39.6 to 1:44.8 Stroke rate i…	View workout
02/16/26	6x5:00/3:00r	6,952m	2:09.4	RowErg	Monday Funday 5’s (cat 5) Threshold workout from Rowfit 6 x 5 mins, 3 mins rest 26 -28 spm Target splits: 2:11 - 2…	View workout
02/15/26	v750m/5:00r...3	1,500m	1:55.2	RowErg	VO2 Max funnnnn 750m, 500m, 250m intervals, 5 mins rest between 32-34 spm rate 75-85% of 500m PB split Target split: 2:0…	View workout

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