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Melanie Coulson

Log

Date Workout Score Ave Comments Action
04/21/19 1x1800m/5:00r 7:06.5 1:58.4 View workout
04/21/19 11:05 2,425m 2:17.2 View workout
04/18/19 45:00 10,622m 2:07.0

45’ Cat 5/6 - 20’ @ rate 22, 15’ @ rate 24, 10’ @ rate 26

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04/13/19 32:31 6,752m 2:24.5

East CAT 6 on slides on back deck

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04/04/19 10x600m/3:00r 22:47.1 1:53.9

Double Sparta - 10 x 600m, cat 2 (was aiming for race pace but no dice)

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04/02/19 1:00:00 14,031m 2:08.2

60’ Cat 6 with burst every 2´

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03/28/19 20x0:20/1:40r 2,042m 1:37.9

20 x 20 secs, 1:40 rest

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03/28/19 11:03 2,410m 2:17.6

Warm up

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03/26/19 2x29:00/2:00r 13,583m 2:08.1

LPL 29’ x 2. 5’ @ 22, 4’ @ 24, 3’ @ 26, 2’ @ 28, 1’ @ 30... and back down.

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03/22/19 4x1800m/5:00r 29:14.1 2:01.8

‘Peaky Blinders’ - 4 x 1800m, 100m max, 100m light, 200m Max, 200m light, 300m Max, 300m light, and back down.

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03/22/19 11:07 2,390m 2:19.6

Warm up for Peaky Blinders

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03/19/19 45:00 10,524m 2:08.2

20’ at spm 22, 15’ at spm 24, 10’ at 26 spm (ish)

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03/17/19 5x1000m/3:00r 19:37.9 1:57.7 View workout
03/17/19 11:00 2,451m 2:14.6 View workout
03/12/19 1:00:00 13,537m 2:12.9

Steady State 60’ CAT 6 workout - wanted to build endurance but not tax my body with high intensity workout

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03/10/19 12000m 54:03.9 2:15.1 View workout
03/08/19 2:36 504m 2:35.4 View workout
03/08/19 3x600m/2:00r 6:48.8 1:53.5

40% of 'Double Sparta'
10 x 600m, 2' rest

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03/08/19 11:00 2,438m 2:15.3 View workout
02/22/19 30:36.4 7,200m 2:07.5

Peaky Blinders - 4 x 1800m
Ave 2:07.5

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02/20/19 45:00.0 10,433m 2:09.3 View workout
01/22/19 45:00.0 10,452m 2:09.1

45' - 20' @ 22, 15' @ 24, 10' @ 26

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01/18/19 20:00.0 4,740m 2:06.5

PART TWO: 2 x 20', rate 20 for 5' rate 24 for 15'

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01/18/19 20:00.0 4,765m 2:05.9

PART ONE: 2 x 20', rate 20 for 5' rate 24 for 15'

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01/15/19 1:34:09.7 21,100m 2:13.8

ORC Half marathon!

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