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Melanie Coulson

Log

Date Workout Score Ave Comments Action
10/31/21 12000m 51:09.9 2:07.9

** GREEN **

Single Distance
12km
Rate 20, 22, 24, 22, 20, continuous

2k PB pace +20-24 seconds; or ~70-75% MHR

…		 View workout
10/30/21 10x100m/1:00r 1:36.9 1:36.9 View workout
10/30/21 12000m 24:49.6 2:04.1 View workout
10/29/21 v0:30/r...18 7,059m 2:07.4 View workout
10/27/21 3x6000m/3:00r 38:33.5 2:08.5

Interval Distance
3 or 4x 6000m
Rest 3m

4k PB pace +14-18 seconds; or as fast as you can sustain <90% MHR

 View workout
10/25/21 9000m 39:12.5 2:10.6 View workout
10/24/21 24000m 51:49.5 2:09.5

** GREEN **

Single Distance
24 km

4k PB pace +16-20 seconds; or 75-80% MHR

 View workout
10/22/21 45:00 21,322m 2:06.6

** GREEN **

Single Time
45 min

4k PB pace + 18-22 seconds; or ~70-75% MHR

 View workout
10/21/21 v1500m/2:30r...5 14,500m 2:01.9 View workout
10/20/21 3x3000m/3:00r 37:11.5 2:03.9

Interval Time

3x 3000m
Rest 3m
Rate 24

2k PB pace + 11-12 seconds to start. Increase pace throughout, if possibl…

 View workout
10/20/21 263m 1:09.3 2:11.7

Interval Time

3x 3000m
Rest 3m
Rate 24

2k PB pace + 11-12 seconds to start. Increase pace throughout, if possibl…

 View workout
10/19/21 3x5000m/3:00r 31:21.1 2:05.4 View workout
10/17/21 2x12000m/2:30r 50:05.2 2:05.2 View workout
10/16/21 2x4000m/2:00r 34:45.0 2:10.3 View workout
10/15/21 45:00 21,235m 2:07.1

** GREEN **

Single Time
45 min

4k PB pace + 18-22 seconds; or ~70-75% MHR

 View workout
10/14/21 30:00 15,184m 1:58.5 View workout
10/12/21 v4:00/r...10 7,709m 2:35.6 View workout
10/12/21 2:36 455m 2:51.8 View workout
10/11/21 45:00 21,470m 2:05.7

** GREEN **

Single Time
45 min

4k PB pace + 18-22 seconds; or ~70-75% MHR

 View workout
10/08/21 v4:00/r...18 10,436m 2:09.3 View workout
10/07/21 6x5:00/1:00r 14,944m 2:00.4 View workout
10/05/21 20000m 42:22.8 2:07.1

Single Distance
20 Km

4k PB pace +20-24 seconds; or 65-70% MHR

 View workout
09/30/21 v10000m/3:00r...3 20,000m 2:03.5 View workout
09/27/21 0:33 91m 3:02.9

Single time
45 mins
Rate castle 20-24

2k PB pace +20-24 seconds; or ~70-75% MHR

 View workout
09/24/21 20000m 42:56.9 2:08.8

Single Distance
20 Km

4k PB pace +20-24 seconds; or 65-70% MHR

 View workout