Melanie Coulson

Log

Date Workout Score Ave Comments Action
02/02/24 3x1000m/4:00r 11:29.5 1:54.9

3x1k HIT workout
3 x 1000m, 4 mins rest

1st : 2k + 4” @ rate 28
2nd: 2k + 2” @ rate 30
3rd: 2k or faster @…

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02/02/24 v4:00/r...9 4,501m 2:23.3

Burns 2k warm up
The build…
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01/31/24 4x20:00/3:00r 17,844m 2:14.4

80 mins UT2 / CAT 6
Yes. 80mins. Buckle up and put hay in the barn.
4x20 mins
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01/30/24 30:00 7,111m 2:06.5

30R20
30 mins at rate 20, MAX effort
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01/30/24 v2:00/r...8 3,489m 2:21.8

30R20 20’ warm up
Getting warm for a 30R20
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01/29/24 3x30:00/3:00r 20,118m 2:14.2

90 mins UT2 / CAT 6
Yes. 90 mins. Exactly the length of two Grey’s Anatomy episodes.

3x30 mins
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01/27/24 v1500m/4:00r...4 3,750m 2:00.1

HIT Saturday Scary
‘Fatigue will be building’
1500m @ rate 26, 4’ rest
1000m @ rate 28, 3’ rest
7…

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01/27/24 v4:00/r...9 6,639m 2:17.8

Burns 2k warm up
The build…
app.erg.zone

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01/25/24 v7:00/r...12 13,570m 2:12.6

60’ UT2/UT1 intervals
7 mins UT2
3 mins UT1
No rest
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01/24/24 1:04 172m 3:06.0 View workout
01/24/24 50:00 11,128m 2:14.7 View workout
01/17/24 40:00 8,435m 2:22.2 View workout
01/16/24 v3:00/r...12 7,380m 2:01.9

3 x 10’ HIT
3x10 mins, 5 mins rest
Each 10 mins:
3’ @ rate 22
3’ @ rate 24
3’ @ rate 26
1…

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01/15/24 10000m 44:43.4 2:14.1 View workout
01/12/24 2000m 7:44.3 1:56.0 View workout
01/12/24 v4:00/r...9 6,529m 2:20.1

Burns 2k warm up
The build…
app.erg.zone

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01/10/24 25:00 5,541m 2:15.3

25 mins UT2
60-75% HR
- these are hard for me
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01/09/24 v500m/r...4 2,000m 1:55.1

2x1k race prep
2x1 km race pace
4 mins rest between
Don’t go to the light
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01/09/24 v4:00/r...9 6,770m 2:15.1

Burns 2k warm up
The build…
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01/08/24 2x15:00/2:00r 6,892m 2:10.5

15 mins intervals - with 2k bursts
3x 15 mins, 2 mins rests between
- rates 20-24 with 10-stroke 2k bursts
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01/07/24 45:00 20,322m 2:12.8

Bike 45 mins
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01/06/24 v5:00/r...6 4,003m 2:01.2

2 x 15 mins rate ladder
2 x 15 mins rate ladder
8 mins rest between sets
5 mins @ SR 24
4 mins @ SR 26
3 mins @ SR 2…

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01/06/24 v500m/r...11 2,570m 2:07.8

Rowing - Warm Up
Structure
500 M 2 Hesitation/Vesper 14-16 sub target SPI
:30 5-8 stroked 2k Pace build
1' Paddle/ve…

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01/04/24 v3:00/r...18 8,970m 2:00.4

Six minutes to Heaven? To Something…
2 x (3x6’, 6mins rest)
8 mins between each set
SR 24/26/28 per 3’/2&…

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01/02/24 v5:00/r...10 11,461m 2:10.8

2 x 25 mins SS
Rate castle, rates 20-22
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