Run/Row: Monday, September 19 – Friday, September 23, 2011

Run/Row: Monday, September 19 – Friday, September 23, 2011


MPHR Workout #154 (All Sports)
tabata run*

*One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest.

  • If running on a treadmill, set it to a 12 percent grade and 0.5 miles per hour slower than your best 5k pace
  • Stop completely for rest intervals

This workout is scored by the total distance traveled, in meters, from all eight rounds.

Compare results to MPHR Workout #135.

MPHR Workout #155
SC, for time:
10k run time trial, all-out effort

LC, for time:
10-mile run time trial, all-out effort

U, for time:
13.1-mile run time trial, all-out effort

Compare results to MPHR Workout #133.

Row Workout
5k row time trial, all-out effort

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