Concept2 Logbook | Log for Melanie Coulson

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Melanie Coulson

Log

Date	Workout	Score	Ave	Type	Comments	Action
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
01/12/26	6x6:00/3:00r	8,490m	2:07.2	RowErg	6 x 6 mins of fun Rowfit programming, day 1. 6 x 6 mins. 26 spm 3 mins rest between. Target split around 2:15 - 70-80%…	View workout
01/10/26	4x2:00/2:30r	2,055m	1:56.7	RowErg	The Need For Speed (HIT x5) 5 x 2 mins HIT session, 2:30 rest between Rate 28 - 30 spm Target split 2:00 Let’s go!<…	View workout
01/07/26	45:00	9,724m	2:18.8	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
01/05/26	2x15:00/3:00r	6,821m	2:11.9	RowErg	Funky 15’s (UT1) 2 x 15 mins. 3:00 mins rest between BIG focus is HR and staying disciplined Target HR: 140-148. Max…	View workout
01/03/26	45:00	19,377m	2:19.3	BikeErg	Steady State 45 mins bike Steady state fitness builder for non-rowing days app.erg.zone	View workout
01/02/26	6x1:30/2:00r	2,342m	1:55.2	RowErg	Gutter Row: 6 x 90’s 6 x 90 secs HIT session, 2:00 rest between Rate 28 spm Target split 1:58 Giddy. Up.	View workout
01/01/26	40:00	8,662m	2:18.5	RowErg	Foxy 40 mins UT2 / Cat 🐈 6 Just a re-entry day after feeling crappy. Stroke rate 18 Target split: 2:18 HR target is 120-1…	View workout
12/31/25	v5:00/r...10	11,068m	2:15.5	RowErg	Walk Like an Egyptian 2 x 25 mins UT1 Pyramids 2 x 25 mins, 3:30 rest The pyramid: 5 mins at 18, split target 2:18 5 m…	View workout
12/29/25	3x12:00/2:30r	8,113m	2:13.1	RowErg	❤️Rate Dirty Dozens 2.0 (UT1) 3x 12 mins. 2:30 mins rest between BIG focus is HR and staying disciplined Target HR: 135-14…	View workout
12/27/25	6x1:30/2:00r	2,340m	1:55.3	RowErg	Gutter Row: 6 x 90’s 6 x 90 secs HIT session, 2:00 rest between Rate 28 spm Target split 1:58 Giddy. Up.	View workout