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Melanie Coulson

Log

Date	Workout	Score	Ave	Type	Comments	Action
02/28/23	2x8000m/2:00r	34:12.3	2:08.2	BikeErg	BIKEW5S3 Interval Distance 2 to 4x 8000m/rest 2:00 55-60% 4k PB pace +16-20 seconds; or 80-85% MHR View workout
02/22/23	2:00	554m	1:48.3	RowErg	RCA Great Indoors - 2mins test app.erg.zone	View workout
02/22/23	30:00	6,911m	2:10.2	RowErg	30 mins green Single Time 30min 55-60% rate 22 or "open" 2k PB pace +16-20 seconds; or ~80-85% MHR	View workout
02/22/23	0:51	179m	2:23.2	RowErg	ROWW1S2 Single Time 30min 55-60% rate 22 or "open" 2k PB pace +16-20 seconds; or ~80-85% MHR	View workout
02/19/23	v500m/1:30r...3	2,250m	1:54.9	RowErg	ROWW2S6 Variable Distance 500/500/1250m rest 1:30 between all reps 100%+ Final prep! 2k target pace (or faste…	View workout
02/18/23	45:00	20,375m	2:12.5	BikeErg	BIKEW3S2 - 45 mins Single Time 45 mins 50-55% 4k PB pace +20-24 seconds; or 70-75% MHR View workout
02/17/23	15:00	3,792m	1:58.6	RowErg	15 mins RCA Great Indoors Challenge 15 mins, about a 26-28 sr and aiming for a 1:58. About a 6k pace. View workout
02/16/23	30:00	14,048m	2:08.1	BikeErg	BIKEW2S2 Single Time 30min to 60min (choice) 52-58% 4k PB pace +18-22 seconds; or 75-80% MHR View workout
02/15/23	v750m/r...4	2,000m	1:59.4	RowErg	ROWW1S6 - GA Members app.erg.zone/w/o_TjNc-ETLeM3d_UspSXxg	View workout
02/15/23	1:00	298m	1:40.6	RowErg	1 min sprint LFG app.erg.zone	View workout
02/15/23	100m	0:19.1	1:35.5	RowErg	100m LFG app.erg.zone	View workout
02/15/23	100m	0:19.0	1:35.0	RowErg	100m LFG app.erg.zone	View workout
02/13/23	30:00	6,993m	2:08.7	RowErg	ROWW3S5 - GA Members app.erg.zone/w/kylorodNRE2i-I7ccSVMeg	View workout
02/13/23	3:21	774m	2:10.0	RowErg	30R20 30R20 - gah!! app.erg.zone	View workout
02/09/23	9000m	39:18.3	2:11.0	RowErg	ROWW52S4 - GA Members app.erg.zone/w/zEPzMG1QRwW2GomDtMyj_Q	View workout
02/07/23	10000m	44:25.6	2:13.2	RowErg	ROWW2S1 Single Distance 10km 52-58% rate 20 or "open" 2k PB pace + 18-22 seconds; or ~75-80% MHR	View workout
02/06/23	30:00	13,328m	2:15.0	BikeErg	BIKEW2S2 Single Time 30min to 60min (choice) 52-58% 4k PB pace +18-22 seconds; or 75-80% MHR View workout
02/05/23	3:41.7	1,000m	1:50.8	RowErg	Raced at Quebec Provincial Indoor Championships View workout
01/31/23	10x250m/0:30r	9:15.2	1:51.0	RowErg	ROWW1S7 - GA Members app.erg.zone/w/LE_zMktsQ02nS-WOBSSFdg	View workout
01/30/23	30:00	7,023m	2:08.1	RowErg	ROWW1S2 Single Time 30min 55-60% rate 22 or "open" 2k PB pace +16-20 seconds; or ~80-85% MHR	View workout
01/27/23	3x750m/3:00r	8:36.0	1:54.6	RowErg	ROWW52S8 - GA Members app.erg.zone/w/RMDXuIBSSru55wihOQEcEA	View workout
01/25/23	9000m	39:49.9	2:12.7	RowErg	ROWW52S4 - GA Members app.erg.zone/w/zEPzMG1QRwW2GomDtMyj_Q	View workout
01/23/23	10000m	43:42.3	2:11.1	RowErg	ROWW52S1 Single Distance 10km 55-60% watts rate 22, 24 2k PB pace + 16-20 seconds; or ~80-85% MHR	View workout
01/21/23	v5:00/r...10	6,889m	2:10.6	RowErg	ROWW51S4 - GA Members app.erg.zone/w/zDwsKA-4QPqMDu6Khf5SbQ	View workout
01/15/23	3x15:00/2:30r	10,273m	2:11.4	RowErg	45 mins Cat 6 Steady State 3x45 mins of Steady State - two mins rest for water so you don’t want to shoot yourself	View workout

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