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Melanie Coulson

Log

Date	Distance	Time	Pace	Type	Weight	Comments	Action
12/15/21	16,000m	33:22.2	2:05.1	BikeErg		Single Distance 16 km 4k PB pace + 18-22 seconds; or ~75-80% MHR 315 cals with 2:06 ave split	View workout
12/13/21	7,000m	29:19.8	2:05.7	RowErg	Hwt	Single Distance 7k rate 22 - 26, castle Xxx cals 2k PB pace +16-20 seconds; or ~80-85% MHR	View workout
12/12/21	14,000m	28:58.8	2:04.2	BikeErg		Interval Distance 2 x 7k rest 2:00 Xxx cals at x:xx Ave split 4k PB pace + 16-20 seconds; or 80-85% MHR	View workout
12/09/21	16,000m	33:35.9	2:05.9	BikeErg		Interval Distance 2 x 8k rest 2:00 Xxx cals at xxx Ave split 4k PB pace + 16-20 seconds; or 80-85% MHR	View workout
12/07/21	2,000m	3:11.3	1:35.6	BikeErg			View workout
12/07/21	6,000m	13:01.9	2:10.3	BikeErg			View workout
12/06/21	16,000m	33:40.4	2:06.2	BikeErg		Single Distance 16 km 4k PB pace + 18-22 seconds; or ~75-80% MHR Xxx cals with 2:xx ave split	View workout
12/05/21	8,000m	33:03.3	2:03.9	RowErg	Hwt	Single Distance 8k rate 22 - 26, castle 2k PB pace +16-20 seconds; or ~80-85% MHR	View workout
12/04/21	18,000m	38:15.0	2:07.5	BikeErg		Interval Distance 2 x 9k rest 2:30 Xxx cals 4k PB pace + 16-20 seconds; or 80-85% MHR	View workout
12/03/21	6,000m	25:18.8	2:06.5	RowErg	Hwt		View workout
12/01/21	2,000m	3:12.1	1:36.0	BikeErg			View workout
12/01/21	6,000m	12:11.6	2:01.9	BikeErg			View workout
11/30/21	8,000m	34:11.0	2:08.1	RowErg	Hwt	Interval Distance 2 x 4000m rest 2:00 rate 20 Xxx cals 2k PB pace +20 seconds; or ~70-75% MHR	View workout
11/29/21	16,090m	32:55.7	2:02.7	BikeErg		Interval Distance 2 x 9k rest 2:30 Xxx cals 4k PB pace + 16-20 seconds; or 80-85% MHR	View workout
11/27/21	5,569m	24:00.0	2:09.2	RowErg	Hwt	Interval Time 2 x 12min rest 3min rates 18/20/18/22/18/24 *Rate changes every 2:00. 290 cals with rows during…	View workout
11/26/21	24,000m	51:00.4	2:07.5	BikeErg		Interval Distance 3 x 8000m/rest 2:00 4k PB pace + 20-24 seconds; or 70-75% MHR	View workout
11/25/21	3,160m	12:00.0	1:53.9	RowErg	Hwt		View workout
11/23/21	22,000m	46:49.3	2:07.6	BikeErg		Single Distance 22 km 4k PB pace + 18-22 seconds; or ~75-80% MHR	View workout
11/22/21	8,252m	36:00.0	2:10.8	RowErg	Hwt	Interval Time 3 x 12min rest 3min rates 18/20/18/22/18/24 *Rate changes every 2:00. 2k PB pace +20-24 at r18 t…	View workout
11/20/21	25,000m	53:52.3	2:09.2	BikeErg		Single Distance 25 km 4k PB pace + 18-22 seconds; or ~75-80% MHR	View workout

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