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Melanie Coulson

Log

Date	Workout	Score	Ave	Type	Comments	Action
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
02/11/26	10x0:25/4:00r	1,238m	1:40.9	RowErg	Speed. I am speed. Kachow! 10 x 25 secs 4 mins rest between 100 - 105% of my 500m PB Target split - 1:39.6 to 1:44.8 …	View workout
02/08/26	4x6:00/3:00r	4,470m	2:05.8	RowErg	Stealth Sunday 6’s (cat 5) Threshold workout from Rowfit 4 x 6 mins, 3 mins rest 28-30 spm Target splits: 2:11 - 2…	View workout
02/07/26	4x1:00/2:00r	1,033m	1:56.1	RowErg	SATURDAY 4x 1 mins ROWFIT VO2 MAX 1000m MAX, 10 mins rest (32-36 spm) * DONE ALREAD 4 x 1 mins, 2 mins rest (32-34 s…	View workout
02/07/26	v1000m/2:00r...1	1,000m	1:55.3	RowErg	SATURDAY MAX ROWFIT VO2 MAX 1000m MAX, 10 mins rest (32-36 spm) 4 x 1 mins, 2 mins rest (32-34 spm) Intensity: 75-80%…	View workout
02/07/26	v4:00/r...9	4,155m	2:24.4	RowErg	Burns 2k warm up The build… app.erg.zone	View workout
02/05/26	45:00	9,776m	2:18.0	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
02/03/26	10x0:30/4:00r	1,459m	1:42.8	RowErg	30 secs flushes 10 x 30 secs, 4 mins rest Stroke rate high 30s (omg!!) Target split: 1:39 - 1:50 (omg omg!!) View workout
01/31/26	3x4000m/3:00r	58:20.0	2:25.8	RowErg	Oh my god this is painful This session is about patience and rest 60% of Max HR 3 x 4K, 3 mins rest - yes it will take FOREV…	View workout
01/27/26	v1:00/8:00r...9	1,094m	1:41.9	RowErg	Blowing out the carbon Two major pieces here: 1 mins MAX, 8 mins rest 8 x 100m, 2 mins rest MAX Highest rate and lowes…	View workout
01/26/26	4x7:00/3:00r	6,665m	2:06.0	RowErg	Not quite Heavenly 7s (cat 5) 4 x 7 mins, 3 mins rest 26-30 spm Target splits: 2:06 - 2:16 (70% - 80% of my 500m PB)	View workout
01/24/26	v1:00/2:30r...7	4,034m	1:58.9	RowErg	High rate pyramid fun 1,2,3,4,3,2,1 mins intervals with 2:30 rest between 28 - 36 spm Target splits : 2:05 - 2:11	View workout
01/23/26	45:00	9,766m	2:18.2	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
01/20/26	v5:00/r...6	4,835m	2:16.5	RowErg	Cat 🐈 6 with a couple of bursts Lovely little workout before travel. 2 x 10 mins, 1 mins burst Bursts are 92% - 100% of 500m…	View workout
01/18/26	5000m	20:56.0	2:05.6	RowErg	5k Cat 4 fun with Rowfit 5k , rate 26-32 Splits: 70% - 80% of 500m PB This is roughly 2:06 - 2:16 splits Aiming fo…	View workout
01/15/26	v1000m/r...12	12,000m	2:19.1	RowErg	Stealth UT2 6ks Building fitness you can’t see just yet 2x6k, 3 mins rest Rates 18-20-22-18-20-22 every 1km Tar…	View workout
01/13/26	v0:40/4:00r...5	740m	1:48.5	RowErg	Sprintzzzzz Okay these ones pack a punch. Thanks Rowfit 😉😉😉 the honeymoon is over… so. Soon! 2 x 40 secs, 4 mins rest…	View workout

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