Melanie Coulson

Log

Date Workout Score Ave Comments Action
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
View workout

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…

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

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

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

60’ UT2/UT1 intervals
7 mins UT2
3 mins UT1
No rest
app.erg.zone

View workout
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…

View workout
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

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

25 mins UT2
60-75% HR
- these are hard for me
app.erg.zone

View workout
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
app.erg.zo…

View workout
01/09/24 v4:00/r...9 6,770m 2:15.1

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

View workout
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
View workout

01/07/24 45:00 20,322m 2:12.8

Bike 45 mins
app.erg.zone

View workout
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…

View workout
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…

View workout
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&…

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

2 x 25 mins SS
Rate castle, rates 20-22
app.erg.zone

View workout
12/29/23 45:00 20,398m 2:12.3

Bike 45 mins
app.erg.zone

View workout
12/28/23 v0:20/1:12r...15 1,263m 1:58.7 View workout
12/28/23 v500m/r...11 2,606m 2:12.3 View workout
12/27/23 v4:00/r...15 13,693m 2:11.4

3 x 20 mins cat 6
20 mins intervals, 3 mins rest
Rates 16-24
Cat 6, easy peasey Mel
app.er…

View workout
12/27/23 0:45 156m 2:27.1

3 x 20 mins cat 6
20 mins intervals, 3 mins rest
Rates 16-24
Cat 6, easy peasey Mel
app.er…

View workout