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Melanie Coulson

Log

Date Workout Score Ave Comments Action
11/15/21 v4000m/4:00r...4 10,000m 2:06.5 View workout
11/14/21 24000m 50:48.9 2:07.0

Single Distance
24 km

4k PB pace + 18-22 seconds; or ~75-80% MHR

 View workout
11/10/21 26000m 55:10.2 2:07.3

** GREEN **

Single Distance
26 km

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

 View workout
11/09/21 4x6000m/2:00r 50:22.9 2:05.9 View workout
11/08/21 v4000m/2:00r...7 17,500m 2:04.6 View workout
11/07/21 v3:00/r...25 10,442m 2:09.2 View workout
11/06/21 1:00:00 27,878m 2:09.1 View workout
11/05/21 2x3000m/4:00r 23:42.1 1:58.5

Interval Time
3 x 3000m
Rest 5 min
Rate 28

2k PB pace + 7-8 seconds to start. Increase pace throughout, if possible.<…

 View workout
11/04/21 50:00 23,603m 2:07.1

** GREEN **

Single Time
50 mins

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

 View workout
11/04/21 0:33 239m 2:20.5

** GREEN **

Single Time
45 mins

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

 View workout
11/02/21 v3:00/r...3 1,403m 2:08.2

Interval Time
2x 6min cont. (3m/2m/1m)
(Extra)
Rest 2 min
Rate 20/22/24

2k PB pace +18-22 seconds to start. Increa…

 View workout
11/02/21 v3:00/r...15 7,042m 2:07.8 View workout
11/01/21 5x4000m/1:30r 42:25.0 2:07.2

Interval Distance
5 x 4000m
Rest 1:30

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

 View workout
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