Run/Row: Monday, September 12 – Friday, September 16, 2011

Run/Row: Monday, September 12 – Friday, September 16, 2011


MPHR Workout #151
for time:
one-mile run time trial, all-out effort

  • Rest two minutes, then

each for time:
2x 400m run, holding time trial pace for each 400m

  • Rest one minute between repeats
  • Deviate slower than the time trial pace and foul
  • Foul* = one-minute isometric squat hold below “parallel” position

Compare results to MPHR Workout #1.

Row Workout
for time:
2000m row time trial, all-out effort

  • Rest two minutes, then

each for time:
3x 500m row, holding time trial pace for each 500m

  • Rest one minute between repeats
  • Deviate slower than the time trial pace and foul
  • Foul* = one-minute isometric squat hold below “parallel” position

MPHR Workout #152
30-minute run, at 80 percent RPE for the first 15 minutes, then 90-100 percent RPE for final 15 minutes

Compare results to MPHR Workout #19.

Row Workout
20-minute row, at 80 percent RPE for the first 10 minutes, then 90-100 percent RPE for final 10 minutes

Post all dates, scores and completed fouls to comments.

*Unless otherwise noted, each workout demands maximal focus and intensity from the start. That is, beginning with the first interval, or start of a time trial or tempo/stamina workout, you are expected to be at your best and fastest. Getting faster as the workout goes on, as noted by improving interval or split times, will not benefit you and is not in keeping with this program’s aims. “Fouls” are penalties for unsustained efforts and should be avoided by making the ultimate commitment to each undertaking. If you foul, your penalty is to be completed at the conclusion of the endurance workout.