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Melanie Coulson

Log

Date	Workout	Score	Ave	Type	Comments	Action
01/23/23	10000m	43:42.3	2:11.1	RowErg	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	v5:00/r...10	6,889m	2:10.6	RowErg	ROWW51S4 - GA Members app.erg.zone/w/zDwsKA-4QPqMDu6Khf5SbQ	View workout
01/15/23	3x15:00/2:30r	10,273m	2:11.4	RowErg	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	3x2250m/7:00r	28:07.8	2:05.0	RowErg	ROWW50S7 - GA Members app.erg.zone/w/aKFoHCNjSK2Om6D8gp-fLA	View workout
01/12/23	v4:00/r...10	9,233m	2:09.9	RowErg	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	0:41	130m	2:37.6	RowErg	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	3x4000m/1:30r	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	3x3000m/2:00r	40:01.4	2:13.4	RowErg	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	4x750m/3:00r	11:27.1	1:54.5	RowErg	ROWW49S8 - GA Members app.erg.zone/w/hgGE6uI9RyK-avDqaZgL8Q	View workout
01/05/23	v4:00/r...18	8,197m	2:11.7	RowErg	ROWW49S4 - GA Members app.erg.zone/w/aP7ERYP_TyGg-TpXqA9STQ	View workout
01/02/23	21097m	1:29:08.3	2:06.7	RowErg	21,097 Meters - Half Marathon - Row - C2 Rankings & Challenges app.erg.zo…	View workout
12/31/22	1250m	4:40.8	1:52.3	RowErg	ROWW48S8 - GA Members app.erg.zone/w/PcpGJZDoTHWvI5ddFuH4yA	View workout
12/28/22	v4:00/r...16	9,382m	2:07.9	RowErg	ROWW48S4 - GA Members app.erg.zone/w/KobZOQCGQvCki7_UPKq-Tw	View workout
12/26/22	45:00	10,377m	2:10.0	RowErg	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	v500m/r...9	3,750m	1:57.3	RowErg		View workout
12/21/22	v0:45/2:16r...12	2,416m	1:51.7	RowErg	ROWW47S5 - GA Members app.erg.zone/w/ZGVgSQcuRO-mveRYUSbZeQ	View workout
12/19/22	40:00	9,260m	2:09.5	RowErg	ROWW47S2 Single Time 40 mins 55-60% rate 22 - 24 2k PB pace +16-20 seconds; or ~80-85% MHR View workout
12/14/22	v500m/r...9	3,750m	1:58.0	RowErg	ROWW46S6 - GA Members erg.zone	View workout
12/12/22	v3:00/r...15	6,895m	2:10.5	RowErg	ROWW46S4 Interval Time 5 x 6min (3m/2m/1m) rest 2 mins 52-54% start rates 20/22/24 Start at 2k PB pace +1…	View workout
12/10/22	1000m	3:44.2	1:52.1	RowErg	ROWW45S7 - GA Members erg.zone	View workout
12/07/22	8x500m/2:00r	15:10.4	1:53.8	RowErg	ROWW45S6 - GA Members erg.zone	View workout
12/05/22	30:00	6,920m	2:10.0	RowErg	ROWW44S2 Single Time 30min 55-60% watts rate 22 or "open" 2k PB pace +16-20 seconds; or ~80-85% MHR<…	View workout
12/03/22	16x250m/2:00r	14:44.5	1:50.5	RowErg	ROWW44S8 - GA Members erg.zone	View workout
12/01/22	v2:30/r...20	6,902m	2:10.3	RowErg	ROWW44S4 Interval Time 2 x 15min cont. (5x 3min as 2:30 + :30) rest 3:00 ~55% to start rate 20 2k PB pace…	View workout
11/30/22	v1:00/2:01r...12	3,201m	1:52.4	RowErg	ROWW44S5 - GA Members erg.zone	View workout

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