Melanie Coulson

Log

Date Distance Time Pace Comments Action
01/26/22 646m 2:54.5 2:15.0 View workout
01/26/22 4,000m 17:25.5 2:10.6 View workout
01/19/22 837m 3:00.0 1:47.5

Stroke Power Development

6x 0:30/rest 2:30
rate 28

PB pace -6 seconds, or as fast as you can sustain at the rate (or…

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01/17/22 5,000m 21:30.5 2:09.0

Interval Distance
2 x 2500m
rest 1:30
rate 22 or "open"

Xxx cals at 2:xxx split

2k PB pace +16-20…

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01/17/22 55m 0:19.4 2:56.3

Interval Distance
2 x 2500m
rest 1:30
rate 22 or "open"

Xxx cals at 2:xxx split

2k PB pace +16-20…

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01/16/22 10,000m 20:51.3 2:05.1

Interval Distance
2 x 5km
rest 2:00
2xx cals at 2:xx Ave split

4k PB pace + 16-20 seconds; or 80-85% MHR

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01/14/22 3,000m 11:43.5 1:57.2 View workout
01/10/22 4,000m 17:17.7 2:09.7

Interval Distance
2 x 2000m
rest 1:30
rate 22 or "open"

2k PB pace +16-20 seconds (or quicker); or ~80-85…

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01/07/22 3,000m 11:55.5 1:59.2 View workout
01/06/22 1,601m 6:00.0 1:52.4 View workout
01/04/22 9,000m 18:49.8 2:05.5

Interval Distance
2 x 4500km
rest 2:00
2xx cals at 2:xx Ave split

4k PB pace + 16-20 seconds; or 80-85% MHR

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01/03/22 6,000m 25:33.6 2:07.8

Interval Distance
3 x 2000m
rest 1:30
rate 22 or "open"

2k PB pace +16-20 seconds (or quicker); or ~80-85…

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12/25/21 5,740m 24:00.0 2:05.4

Interval Time
3 x 8min cont. (3m/1m/3m/1m)
rest 2:00
rates 20/28/20/28

Xxx cals at 2:XX ave split

Target 2k…

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12/23/21 12,000m 24:54.3 2:04.5

Interval Distance
2 x 6k
rest 2:00
Xxx cals at 2:04 Ave split

4k PB pace + 16-20 seconds; or 80-85% MHR

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12/22/21 3,500m 13:00.0 1:51.4 View workout
12/21/21 12,000m 24:18.7 2:01.5

Interval Distance
4 x 3000m
rest 1:30

Xxx cals at xxx split

4k PB pace + 16-20 seconds; or 80-85% MHR

View workout
12/20/21 4,682m 20:00.0 2:08.1

Interval Time
4 x 8min cont. (3m/1m/3m/1m)
rest 2:30
rates 20/28/20/28

Target 2k PB pace + 16-18 seconds at r20/Ta…

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12/18/21 16,000m 33:27.1 2:05.4

Single Distance
16 km
4k PB pace + 18-22 seconds; or ~75-80% MHR
315 cals with 2:06 ave split

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12/16/21 5,641m 24:00.0 2:07.6

Interval Time
5 x 6min (3m/2m/1m)
rest 2:00
rate 20/22/24

Start at 2k PB pace +18-20 seconds. Increase pace at le…

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12/15/21 16,000m 33:22.2 2:05.1

Single Distance
16 km
4k PB pace + 18-22 seconds; or ~75-80% MHR
315 cals with 2:06 ave split

View workout