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Melanie Coulson

Log

Date Workout Score Ave Comments Action
11/17/22 4x2000m/4:00r 33:17.6 2:04.8

ROWW42S6 - GA Members
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11/16/22 3x3000m/3:00r 38:16.5 2:07.5

ROWW42S5 - GA Members
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11/14/22 3x2000m/1:30r 26:18.9 2:11.5

ROWW42S3 - GA Members
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11/09/22 v3:00/r...15 6,305m 2:08.4

ROWW41S4 - GA Members
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11/07/22 35:00 8,130m 2:09.1 View workout
11/04/22 3x4000m/1:30r 24:43.2 2:03.6

BIKEW40S3
Interval Distance
3 x 4000m/rest 1:30
55-60% watts

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

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11/03/22 3000m 11:59.1 1:59.8

ROWW40S5 - GA Members
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11/01/22 25:00 11,786m 2:07.2 View workout
10/31/22 30:53 7,012m 2:12.1

ROWW40S2 - GA Members
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10/25/22 v0:30/r...12 4,679m 2:08.2

ROWW39S4
Interval Time
5x 5min (:30/4:00/:30)
rest 1:30
rate 20 throughout

"POWER 10" on first and la…

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09/29/22 v5000m/r...8 24,000m 2:06.2

BIKEW35S4 - GA Members
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09/26/22 3x6000m/2:00r 27:00.8 2:08.0

BIKEW35S3 - GA Members
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09/24/22 v4:30/r...16 7,403m 2:09.6

ROWW34S4
Interval Time
4x 8min (4:30/:30/2:30/:30)
rest 2:00 between sets
52-54% watts to start
rate 20 throughout…

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09/24/22 0:30 109m 2:19.9

ROWW34S4
Interval Time
4x 8min (4:30/:30/2:30/:30)
rest 2:00 between sets
52-54% watts to start
rate 20 throughout…

 View workout
09/20/22 v4000m/r...8 21,000m 2:03.3

BIKEW34S4 - GA Members
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09/14/22 v3:00/r...18 8,533m 2:06.5

ROWW33S4
Interval Time
5 or 6x 6min (3m/2m/1m)
rest 2 mins between sets
54-57% watts to start
rates 22/24/26

<…		 View workout
09/08/22 v6000m/r...5 20,000m 2:05.2

BIKEW32S4 - GA Members
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09/01/22 20000m 42:52.1 2:08.6

BIKEW31S8 - GA Members
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08/30/22 v0:20/1:40r...12 2,352m 1:42.0

BIKEW31S5 - GA Members
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08/29/22 v2:30/r...20 6,919m 2:10.0

ROWW31S4 - GA Members
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08/28/22 v6000m/r...5 20,000m 2:05.8

BIKEW31S4 - GA Members
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08/27/22 6000m 24:03.9 2:00.3 View workout
08/23/22 v3:00/r...12 8,186m 2:11.9 View workout
08/21/22 3x8000m/2:00r 50:13.3 2:05.5

BIKEW30S3 - GA Members
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08/19/22 6x5:00/1:00r 7,471m 2:00.4

ROWW29S7 - GA Members
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