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Melanie Coulson

Log

Date	Workout	Score	Ave	Type	Comments	Action
03/28/22	30:00	6,049m	2:28.7	RowErg	Single Time 30min 50-55% watts rate 22 2k PB pace +20-24 seconds; or ~70-75% MHR	View workout
03/24/22	30:00	6,136m	2:26.6	RowErg		View workout
03/21/22	6x1000m/1:00r	27:32.1	2:17.6	RowErg	Interval Distance 6 x 1000m/rest 1:00 50-55% watts rate 22 Xxx cals at rate 2:xx 2k PB pace + 20-24 seconds; or…	View workout
03/19/22	30:00	6,453m	2:19.4	RowErg		View workout
03/14/22	2x3000m/3:00r	12:27.6	2:04.6	BikeErg	Interval Distance 3 x 3000m/rest 3:00 67-71% watts 4k PB pace + 11-13 seconds start. Increase pace throughout if possib…	View workout
02/28/22	4000m	17:23.2	2:10.4	RowErg	Single Distance 4k 50-55% watts rate 20 2k PB pace + 22 secs or ~70-75% MHR	View workout
02/25/22	10x1:00/1:00r	2,491m	2:00.4	RowErg		View workout
02/22/22	4000m	17:31.3	2:11.4	RowErg	Single Distance 4k 50-55% watts rate 20 2k PB pace + 22 secs or ~70-75% MHR	View workout
02/17/22	v2:00/r...10	4,581m	2:10.9	RowErg		View workout
02/16/22	4x4000m/2:00r	33:00.9	2:03.8	BikeErg	Interval Distance 4 x 4000m/rest 2:00 55-60% watts 4k PB pace +16-20 seconds; or 80-85% MHR	View workout
02/11/22	4x2000m/1:30r	16:25.4	2:03.1	BikeErg	Interval Distance 4x 2000m/rest 1:30 55-60% watts 4k PB pace +16-20 seconds, or 80-85% MHR	View workout
02/10/22	4x1000m/1:30r	17:10.3	2:08.7	RowErg	Interval Distance 5x 1000m/rest 90 sec 55-60% watts rate 22 or "open" 2k PB pace +16-20 seconds; or ~80-85%…	View workout
02/03/22	v0:30/r...18	2,358m	1:54.5	RowErg		View workout
02/01/22	30:00	7,021m	2:08.1	RowErg	Single Time 30min steady state 55-60% watts rate 22 or "open" 2k PB pace +16-20 seconds; or ~80-85% MHR	View workout
01/26/22	2:54	646m	2:15.0	RowErg		View workout
01/26/22	4000m	17:25.5	2:10.6	RowErg		View workout
01/19/22	6x0:30/2:30r	837m	1:47.5	RowErg	Stroke Power Development 6x 0:30/rest 2:30 rate 28 PB pace -6 seconds, or as fast as you can sustain at the rate (or…	View workout
01/17/22	2x2500m/1:30r	21:30.5	2:09.0	RowErg	Interval Distance 2 x 2500m rest 1:30 rate 22 or "open" Xxx cals at 2:xxx split 2k PB pace +16-20…	View workout
01/17/22	55m	0:19.4	2:56.3	RowErg	Interval Distance 2 x 2500m rest 1:30 rate 22 or "open" Xxx cals at 2:xxx split 2k PB pace +16-20…	View workout
01/16/22	2x5000m/2:00r	20:51.3	2:05.1	BikeErg	Interval Distance 2 x 5km rest 2:00 2xx cals at 2:xx Ave split 4k PB pace + 16-20 seconds; or 80-85% MHR	View workout
01/14/22	v750m/r...6	3,000m	1:57.2	RowErg		View workout
01/10/22	2x2000m/1:30r	17:17.7	2:09.7	RowErg	Interval Distance 2 x 2000m rest 1:30 rate 22 or "open" 2k PB pace +16-20 seconds (or quicker); or ~80-85…	View workout
01/07/22	v750m/r...6	3,000m	1:59.2	RowErg		View workout
01/06/22	v0:30/2:32r...12	1,601m	1:52.4	RowErg		View workout
01/04/22	2x4500m/2:00r	18:49.8	2:05.5	BikeErg	Interval Distance 2 x 4500km rest 2:00 2xx cals at 2:xx Ave split 4k PB pace + 16-20 seconds; or 80-85% MHR	View workout

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