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Melanie Coulson

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
02/05/23	1,000m	3:41.7	1:50.8	RowErg	Hwt	Raced at Quebec Provincial Indoor Championships View workout
01/31/23	2,500m	9:15.2	1:51.0	RowErg	Hwt	ROWW1S7 - GA Members app.erg.zone/w/LE_zMktsQ02nS-WOBSSFdg	View workout
01/30/23	7,023m	30:00.0	2:08.1	RowErg	Hwt	ROWW1S2 Single Time 30min 55-60% rate 22 or "open" 2k PB pace +16-20 seconds; or ~80-85% MHR	View workout
01/27/23	2,250m	8:36.0	1:54.6	RowErg	Hwt	ROWW52S8 - GA Members app.erg.zone/w/RMDXuIBSSru55wihOQEcEA	View workout
01/25/23	9,000m	39:49.9	2:12.7	RowErg	Hwt	ROWW52S4 - GA Members app.erg.zone/w/zEPzMG1QRwW2GomDtMyj_Q	View workout
01/23/23	10,000m	43:42.3	2:11.1	RowErg	Hwt	ROWW52S1 Single Distance 10km 55-60% watts rate 22, 24 2k PB pace + 16-20 seconds; or ~80-85% MHR	View workout
01/21/23	6,889m	30:00.0	2:10.6	RowErg	Hwt	ROWW51S4 - GA Members app.erg.zone/w/zDwsKA-4QPqMDu6Khf5SbQ	View workout
01/15/23	10,273m	45:00.0	2:11.4	RowErg	Hwt	45 mins Cat 6 Steady State 3x45 mins of Steady State - two mins rest for water so you don’t want to shoot yourself	View workout
01/13/23	6,750m	28:07.8	2:05.0	RowErg	Hwt	ROWW50S7 - GA Members app.erg.zone/w/aKFoHCNjSK2Om6D8gp-fLA	View workout
01/12/23	9,233m	40:00.0	2:09.9	RowErg	Hwt	ROWW50S4 Variable Time 2 or 20min cont. (5x 4min) rest 3:00 ~55% start rates 20/22/24/22/20 Start at 2k PB…	View workout
01/12/23	130m	0:41.0	2:37.6	RowErg	Hwt	ROWW50S4 Variable Time 2 or 20min cont. (5x 4min) rest 3:00 ~55% start rates 20/22/24/22/20 Start at 2k PB…	View workout
01/11/23	12,000m	26:09.9	2:10.8	BikeErg		BIKEW40S3 Interval Distance 3 x 4000m/rest 1:30 55-60% watts 4k PB pace + 16-20 seconds; or 80-85% MHR	View workout
01/09/23	9,000m	40:01.4	2:13.4	RowErg	Hwt	ROWW50S3 Interval Distance 3 x 3000m/rest 2:00 50-55% rate 20 or "open" 2k PB pace +20-24 seconds; o…	View workout
01/07/23	3,000m	11:27.1	1:54.5	RowErg	Hwt	ROWW49S8 - GA Members app.erg.zone/w/hgGE6uI9RyK-avDqaZgL8Q	View workout
01/05/23	8,197m	36:00.0	2:11.7	RowErg	Hwt	ROWW49S4 - GA Members app.erg.zone/w/aP7ERYP_TyGg-TpXqA9STQ	View workout
01/02/23	21,097m	1:29:08.3	2:06.7	RowErg	Hwt	21,097 Meters - Half Marathon - Row - C2 Rankings & Challenges app.erg.zo…	View workout
12/31/22	1,250m	4:40.8	1:52.3	RowErg	Hwt	ROWW48S8 - GA Members app.erg.zone/w/PcpGJZDoTHWvI5ddFuH4yA	View workout
12/28/22	9,382m	40:00.0	2:07.9	RowErg	Hwt	ROWW48S4 - GA Members app.erg.zone/w/KobZOQCGQvCki7_UPKq-Tw	View workout
12/26/22	10,377m	45:00.0	2:10.0	RowErg	Hwt	ROWW48S2 Single Time 45 mins 55-60% rate 22 - 24 2k PB pace +16-20 seconds; or ~80-85% MHR View workout
12/24/22	3,750m	14:39.9	1:57.3	RowErg	Hwt		View workout

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