Melanie Coulson

Log

Date Workout Score Ave Comments Action
09/21/21 v4000m/r...8 21,000m 2:06.7 View workout
09/17/21 4x1500m/3:00r 23:56.9 1:59.7 View workout
09/13/21 9x2000m/1:30r 37:15.8 2:04.2

Interval Distance
9 x 2000m
Rest 1:30

4k PB pace + 18-22 seconds; or 75-80% MHR

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09/12/21 v3:00/r...15 7,165m 2:05.6

Interval Time
5 x 6min (3m/2m/1m)
Rest 3m
Rate 22/24/26

Start at 2k PB pace +18-20 seconds. Increase pace at least -2…

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09/07/21 2x5000m/3:00r 43:23.0 2:10.1

Interval Distance
2 x 5000m
Rest 3m
Rate 20 or "open"

2k PB pace +18-22 seconds; or ~75-80% MHR

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09/06/21 v6000m/r...5 20,000m 2:06.6 View workout
09/01/21 v6000m/r...5 20,000m 2:05.6 View workout
08/30/21 40:00 19,017m 2:06.2

Single Time
30min to 60min (choice)
*** 40 mins ***

4k PB pace + 18-22 seconds; or ~75-80% MHR

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08/27/21 6x150m/3:00r 3:00.9 1:40.5 View workout
08/27/21 2000m 7:56.7 1:59.1 View workout
08/26/21 v5000m/r...5 18,000m 2:06.9 View workout
08/23/21 v3:00/r...12 8,232m 2:11.1

Interval Time
3 x 12min
Rest 3m
Rate 18/20/18/22*

*Rate changes every 3:00. 2k PB pace +20-22 at r18 to start. 2 sec s…

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08/21/21 v5000m/r...5 18,000m 2:05.9 View workout
08/18/21 6x150m/3:00r 3:03.0 1:41.6 View workout
08/18/21 2000m 8:07.1 2:01.7 View workout
08/15/21 v4:00/r...16 9,149m 2:11.1 View workout
07/22/21 v9:00/r...6 7,029m 2:08.0 View workout
07/20/21 25:00 11,860m 2:06.4

Single Time
25 min green session

4k PB pace +20-24 seconds; or 70-75% MHR

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07/16/21 v100m/2:00r...12 1,200m 1:39.4 View workout
07/16/21 3000m 12:18.8 2:03.1 View workout
07/14/21 v1:30/1:00r...12 4,470m 2:00.8 View workout
07/11/21 v4:00/r...5 4,600m 2:10.4 View workout
07/06/21 25:00 11,761m 2:07.5

Single Time
25 min green session

4k PB pace +20-24 seconds; or 70-75% MHR

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07/01/21 25:00 11,822m 2:06.8

Single Time
25 min green session

4k PB pace +20-24 seconds; or 70-75% MHR

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06/24/21 20:00 9,912m 2:01.0

Single Time
20 min green session

4k PB pace +20-24 seconds; or 70-75% MHR

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