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Melanie Coulson

Log

Date Workout Score Ave Comments Action
10/28/24 v2:00/r...24 8,194m 2:11.8

STEADY STATE #5 (with bursts @ 2K pace) - Live2Row IRC
app.erg.zone/w/ShEG09k…

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10/21/24 v1:00/1:00r...21 4,221m 2:02.0

Live2Row: IRC Power
6 x 1 mins on, 1 mins off
7 x 50 secs on, 1 mins off
8 x 40 secs on, 1 mins off
4 mins rest between…

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10/20/24 v6:00/r...12 9,180m 2:10.7

4 x 10 mins Steady state - Live2Row
app.erg.zone

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10/17/24 v1:00/r...18 7,693m 2:20.3 View workout
10/15/24 v2:00/r...26 8,478m 2:21.5 View workout
10/14/24 v500m/3:01r...8 4,000m 2:04.6 View workout
10/10/24 v3:00/0:46r...12 7,813m 2:18.2 View workout
10/08/24 v1:00/1:00r...18 4,577m 1:57.9 View workout
09/26/24 v2:00/r...26 8,330m 2:24.0 View workout
09/23/24 v1:00/1:32r...16 3,978m 2:00.6 View workout
09/07/24 5x1:00/5:00r 1,325m 1:53.2 View workout
09/07/24 17:40 3,436m 2:34.2 View workout
08/20/24 45:00 20,653m 2:10.7

Bike 45 mins
app.erg.zone

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08/17/24 6x0:30/0:45r 1,651m 1:49.0

Bike: 12 x 30 sec HIIT intervals
Balls to the walls and then pedal it out… before you go again!
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08/17/24 3x1:00/1:00r 1,602m 1:52.3

Bike: 15 x 1-mins HIIT intervals
Balls to the walls and then pedal it out… before you go again!
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08/17/24 20:00 9,064m 2:12.3

Bike: HIIT warm up
app.erg.zone

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08/09/24 45:00 20,475m 2:11.8

Bike 45 mins
app.erg.zone

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07/20/24 v250m/2:00r...9 2,250m 1:54.8

12 x 250m HIT workout
12x 250m pieces, 2 mins rest

1st : 2k + 4” @ rate 28
2nd: 2k + 2” @ rate 30
3rd: 2k…

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07/20/24 v4:00/r...9 6,373m 2:21.2

Burns 2k warm up
The build…
app.erg.zone

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07/14/24 2x30:00/2:30r 13,291m 2:15.4

60 mins UT2 / Cat 6
app.erg.zone

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07/13/24 v3:00/r...12 5,517m 2:10.5

Six minute comeback rate pieces
Do not fear the rate monster. Slowly working on increasing speed. 4x 6 mins, 3:30 rest

SR 22/2…

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07/08/24 30:00 13,077m 2:17.6

Post-op 30 mins bike
Put on a show and keep the damper on 0. This is a test ride.
app.erg.zone…

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07/07/24 v3:00/r...15 9,829m 2:17.3

3x15’ UT2/Cat 6 rate 18-20
A little longer on the erg. DF at 110. Watched HR here to keep it 60-75% of max.
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07/04/24 v3:00/r...10 6,635m 2:15.6

3x15’ UT2/Cat 6
A little longer on the erg. DF at 110. Watched HR here to keep it 60-75% of max.
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07/03/24 v4:00/r...10 6,899m 2:19.1

2- piece post-op castle
Did this as a UT2/ Cat 6 with at rate 18-22. Damper at 2. (Slowly increasing drag as a test, today DF was an…

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