Log for Melanie Coulson | Concept2 Logbook

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Melanie Coulson

Log

Date	Workout	Score	Ave	Type	Comments	Action
11/09/26	10x200m/4:00r	7:19.3	1:49.8	RowErg	200m sprintz 10 x 200m @ 95%, 4 mins rest 40-44 spm Target split: 1:44 - 1:50 app.erg.zon…	View workout
11/04/26	4x4:00/3:30r	3,813m	2:05.8	RowErg	4x 4 mins of UT1 fun 4 x 4 mins, 3:30 mins rest between 28-32 spm 70-80% of 500m max Target: 2:05 - 2:16 splits	View workout
11/02/26	v1:00/9:00r...6	784m	1:42.6	RowErg	1 min test + 5 x 100m Been a while since I’ve done this! 1 mins test, 9:00 rest 5x100m MAX, 3 mins rest between St…	View workout
11/01/26	v4:00/r...18	9,782m	2:18.0	RowErg	Not so seggsy 3 x 15 🐈 6 / UT2 3x15 mins Each 15 mins is: 3x 4 mins @ rate 18, 1 min @ rate 20 3 mins rest for a drink	View workout
10/30/26	8x4:00/3:00r	7,490m	2:08.1	RowErg	4 mins slices of fun 8 x 4 mins, 3 mins rest between 26 spm 65-75% of 500m max Target: 2:11 - 2:20 splits View workout
10/28/26	v1250m/4:00r...4	3,500m	2:03.7	RowErg	Wacky Wednesday Intervals! 4 mins rest between: 1250m 1000m 750m 500m Rates 30-34 spm 72-80% of 500m MAX …	View workout
10/25/26	v4:00/r...18	9,773m	2:18.1	RowErg	Not so seggsy 3 x 15 🐈 6 / UT2 3x15 mins Each 15 mins is: 3x 4 mins @ rate 18, 1 min @ rate 20 3 mins rest for a drink	View workout
10/24/26	6x1500m/3:00r	39:14.3	2:10.7	RowErg	Fab 1500s 6 x 1500m, 3 mins rest Stroke rate 26-28 65-75% of 500m PB Target splits: 2:11 - 2:21 View workout
10/18/26	v200m/3:00r...10	1,750m	1:49.1	RowErg	200m & 150m sprintz 5 x 200m @ 95%, 3 mins rest 5 x 150m @ 95% - 100%, 2 mins rest app.erg…	View workout
10/17/26	8x4:00/2:00r	7,426m	2:09.2	RowErg	4 mins slices of fun 8 x 4 mins, 2 mins rest between 26 spm 65-75% of 500m max Target: 2:11 - 2:20 splits View workout
10/07/26	12x1:00/1:00r	3,033m	1:58.6	RowErg	Mighty minutes (UT1) 12 x 1 min on, 1 min off Rates 30 - 34 (ooof!) 75% - 80% of 500m MAX Target split: 2:05 - 2:11 🎯 …	View workout
10/05/26	v400m/9:00r...6	900m	1:45.3	RowErg	400m test + sprintz app.erg.zone	View workout
09/30/26	6x3:00/3:00r	4,356m	2:03.9	RowErg	VO2 Max training 6 x 3 mins, 3 mins rest between Stroke rate 28-32 70-80% of 500m MAX Target splits: 2:05 - 2:16 (C…	View workout
09/23/26	10x200m/3:00r	7:20.0	1:50.0	RowErg	Mighty 200s 🥵🥵 Blowing the doors off 10 x 200m, 3 mins rest between 38 - 40 spm 95-100% of 500m MAX Target split: 1:…	View workout
09/07/26	10x200m/3:00r	7:23.3	1:50.8	RowErg	Mighty 200s 🥵🥵 Blowing the doors off 10 x 200m, 3 mins rest between 38 - 40 spm 95-100% of 500m MAX Target split: 1:…	View workout
09/05/26	10x0:30/1:30r	1,341m	1:51.8	RowErg	Sprint fun (??) Not sure how this will go, it has been awhile 10 x 30 secs, 90 secs rest between Rates 32-36 90-95% of…	View workout
08/21/26	v2:00/r...15	6,674m	2:14.8	RowErg	UT2 chopped into pieces Thinking if I do this 10 mins at a time it won’t be as painful? Rates are a little high. But intensity…	View workout
06/20/26	2000m	7:58.4	1:59.6	RowErg	Masters 2k A baseline app.erg.zone	View workout
06/20/26	v4:00/r...9	4,385m	2:27.2	RowErg	Burns 2k warm up The build… app.erg.zone	View workout
06/18/26	v3:00/r...15	7,379m	2:14.1	RowErg	ORC White caps 3x 12’ pyramids, 3’ rest 3’ @ 18 spm 2’ @ 22 spm 1’ @ 26 spm 2&rsquo…	View workout
05/31/26	0:54	143m	6:21.1	BikeErg	Steady State 45 mins bike Steady state fitness builder for non-rowing days app.erg.zone	View workout
05/30/26	v3:00/r...15	8,163m	2:12.3	RowErg	ORC White caps 3x 11’ pyramids, 3’ rest 3’ @ 18 spm 2’ @ 22 spm 1’ @ 26 spm 2&rsquo…	View workout
05/24/26	1:00:00	26,610m	2:15.2	BikeErg	Post-op 60 mins bike Put on a show and kept the damper on 3. Increase of time and intensity to see how my body is healing. An hour is…	View workout
05/22/26	45:00	20,654m	2:10.7	BikeErg	Steady State 45 mins bike Steady state fitness builder for non-rowing days app.erg.zone	View workout
05/19/26	v300m/4:00r...6	1,600m	1:50.3	RowErg	Spartan 300 Sprintzzz (5 x 300m) 5 x 300m 4 mins rest between 34 - 36 SPM 90-95% 500m PB Target splits: 1:50 - 1:55<…	View workout

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