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Melanie Coulson

Log

Date	Workout	Score	Ave	Type	Comments	Action
11/20/23	45:00	20,499m	2:11.7	BikeErg	BIKEW3S2 - 45 mins Single Time 45 mins 50-55% 4k PB pace +20-24 seconds; or 70-75% MHR View workout
11/18/23	v1000m/4:47r...5	5,000m	2:05.4	RowErg		View workout
11/17/23	2x8000m/2:00r	34:14.3	2:08.3	BikeErg	BIKEW12S3 Interval Distance 2 x 8k/rest 2:00 55-60% 4k PB pace + 16-20 seconds; or 80-85% MHR View workout
11/16/23	v0:50/1:00r...15	2,806m	1:59.3	RowErg		View workout
11/16/23	v1:00/1:02r...6	1,460m	2:03.2	RowErg		View workout
11/15/23	45:00	20,752m	2:10.1	BikeErg	BIKEW3S2 - 45 mins Single Time 45 mins 50-55% 4k PB pace +20-24 seconds; or 70-75% MHR View workout
11/14/23	v6:00/3:00r...7	9,432m	2:13.5	RowErg		View workout
11/13/23	2x8000m/2:00r	34:53.2	2:10.8	BikeErg	BIKEW12S3 Interval Distance 2 x 8k/rest 2:00 55-60% 4k PB pace + 16-20 seconds; or 80-85% MHR View workout
11/12/23	5x1:00/5:00r	1,355m	1:50.7	RowErg		View workout
11/12/23	25:35	2,398m	5:20.0	RowErg		View workout
10/19/23	v3:00/r...10	7,071m	2:07.2	RowErg	4x15’ CAT 6 pyramids 4x 15’ mins pyramids, rates 22-26 3 mins @ rate 22 3 mins @ rate 24 3 mins @ rate 26 …	View workout
10/13/23	v0:40/0:20r...40	6,896m	1:56.0	RowErg	Zak’s 2x20’ C4/C6 Friday funday 2x20 mins 40” on, 20” off 3 mins rest between *rate 28 in ‘…	View workout
10/12/23	45:00	21,613m	2:04.9	BikeErg	BIKEW3S2 - 45 mins Single Time 45 mins 50-55% 4k PB pace +20-24 seconds; or 70-75% MHR View workout
10/08/23	3x8000m/2:00r	51:19.9	2:08.3	BikeErg	3 x 8k BIKE Interval Distance 3 x 8k/rest 2:00 55-60% 4k PB pace + 16-20 seconds; or 80-85% MHR View workout
10/07/23	v3:00/r...20	14,133m	2:07.3	RowErg	4x15’ CAT 6 pyramids 4x 15’ mins pyramids, rates 22-26 Rest 2:00 between Gentle pyramids to work on form …	View workout
10/05/23	1:00:00	28,226m	2:07.5	BikeErg	BIKE 60 mins Single Time 60 mins 52-58% 4k PB pace +18-22 seconds; or 75-80% MHR …	View workout
09/27/23	45:00	20,542m	2:11.4	BikeErg	BIKEW3S2 - 45 mins Single Time 45 mins 50-55% 4k PB pace +20-24 seconds; or 70-75% MHR View workout
09/25/23	30:00	7,142m	2:06.0	RowErg	30 mins row app.erg.zone	View workout
09/16/23	5000m	19:52.4	1:59.2	RowErg	5k test app.erg.zone	View workout
09/10/23	10:00	2,560m	1:57.1	RowErg	10’ 5k prep 5x2mins at race pace, no rest app.erg.zone	View workout
09/06/23	1:00:00	28,286m	2:07.2	BikeErg	BIKE 60 mins Single Time 60 mins 52-58% 4k PB pace +18-22 seconds; or 75-80% MHR …	View workout
08/31/23	v2:00/r...26	8,064m	2:17.6	RowErg		View workout
08/31/23	0:06	7m	8:05.7	RowErg		View workout
08/31/23	v0:30/r...3	669m	1:52.1	RowErg		View workout
08/30/23	1:00:00	28,153m	2:07.8	BikeErg	BIKE 60 mins Single Time 60 mins 52-58% 4k PB pace +18-22 seconds; or 75-80% MHR …	View workout

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