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Melanie Coulson

Log

Date	Workout	Score	Ave	Type	Comments	Action
01/03/22	3x2000m/1:30r	25:33.6	2:07.8	RowErg	Interval Distance 3 x 2000m rest 1:30 rate 22 or "open" 2k PB pace +16-20 seconds (or quicker); or ~80-85…	View workout
12/25/21	v3:00/r...12	5,740m	2:05.4	RowErg	Interval Time 3 x 8min cont. (3m/1m/3m/1m) rest 2:00 rates 20/28/20/28 Xxx cals at 2:XX ave split Target 2k…	View workout
12/23/21	2x6000m/2:00r	24:54.3	2:04.5	BikeErg	Interval Distance 2 x 6k rest 2:00 Xxx cals at 2:04 Ave split 4k PB pace + 16-20 seconds; or 80-85% MHR	View workout
12/22/21	14x250m/1:30r	13:00.0	1:51.4	RowErg		View workout
12/21/21	4x3000m/1:30r	24:18.7	2:01.5	BikeErg	Interval Distance 4 x 3000m rest 1:30 Xxx cals at xxx split 4k PB pace + 16-20 seconds; or 80-85% MHR	View workout
12/20/21	v3:00/r...11	4,682m	2:08.1	RowErg	Interval Time 4 x 8min cont. (3m/1m/3m/1m) rest 2:30 rates 20/28/20/28 Target 2k PB pace + 16-18 seconds at r20/Ta…	View workout
12/18/21	16000m	33:27.1	2:05.4	BikeErg	Single Distance 16 km 4k PB pace + 18-22 seconds; or ~75-80% MHR 315 cals with 2:06 ave split	View workout
12/16/21	v3:00/r...12	5,641m	2:07.6	RowErg	Interval Time 5 x 6min (3m/2m/1m) rest 2:00 rate 20/22/24 Start at 2k PB pace +18-20 seconds. Increase pace at le…	View workout
12/15/21	16000m	33:22.2	2:05.1	BikeErg	Single Distance 16 km 4k PB pace + 18-22 seconds; or ~75-80% MHR 315 cals with 2:06 ave split	View workout
12/13/21	7000m	29:19.8	2:05.7	RowErg	Single Distance 7k rate 22 - 26, castle Xxx cals 2k PB pace +16-20 seconds; or ~80-85% MHR	View workout
12/12/21	2x7000m/2:00r	28:58.8	2:04.2	BikeErg	Interval Distance 2 x 7k rest 2:00 Xxx cals at x:xx Ave split 4k PB pace + 16-20 seconds; or 80-85% MHR	View workout
12/09/21	2x8000m/2:00r	33:35.9	2:05.9	BikeErg	Interval Distance 2 x 8k rest 2:00 Xxx cals at xxx Ave split 4k PB pace + 16-20 seconds; or 80-85% MHR	View workout
12/07/21	v200m/2:00r...10	2,000m	1:35.6	BikeErg		View workout
12/07/21	6000m	13:01.9	2:10.3	BikeErg		View workout
12/06/21	16000m	33:40.4	2:06.2	BikeErg	Single Distance 16 km 4k PB pace + 18-22 seconds; or ~75-80% MHR Xxx cals with 2:xx ave split	View workout
12/05/21	8000m	33:03.3	2:03.9	RowErg	Single Distance 8k rate 22 - 26, castle 2k PB pace +16-20 seconds; or ~80-85% MHR	View workout
12/04/21	2x9000m/2:30r	38:15.0	2:07.5	BikeErg	Interval Distance 2 x 9k rest 2:30 Xxx cals 4k PB pace + 16-20 seconds; or 80-85% MHR	View workout
12/03/21	3x2000m/4:00r	25:18.8	2:06.5	RowErg		View workout
12/01/21	v200m/2:00r...10	2,000m	1:36.0	BikeErg		View workout
12/01/21	6000m	12:11.6	2:01.9	BikeErg		View workout
11/30/21	2x4000m/2:00r	34:11.0	2:08.1	RowErg	Interval Distance 2 x 4000m rest 2:00 rate 20 Xxx cals 2k PB pace +20 seconds; or ~70-75% MHR	View workout
11/29/21	2x9000m/2:30r	32:55.7	2:02.7	BikeErg	Interval Distance 2 x 9k rest 2:30 Xxx cals 4k PB pace + 16-20 seconds; or 80-85% MHR	View workout
11/27/21	v2:00/r...12	5,569m	2:09.2	RowErg	Interval Time 2 x 12min rest 3min rates 18/20/18/22/18/24 *Rate changes every 2:00. 290 cals with rows during…	View workout
11/26/21	3x8000m/2:00r	51:00.4	2:07.5	BikeErg	Interval Distance 3 x 8000m/rest 2:00 4k PB pace + 20-24 seconds; or 70-75% MHR	View workout
11/25/21	v1:00/2:02r...12	3,160m	1:53.9	RowErg		View workout

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