Run/Row: Monday, February 20 – Friday, February 24, 2012

Run/Row: Monday, February 20 – Friday, February 24, 2012


MPHR Workout #193
each for time:
4x 400m run

  • Rest four minutes between repeats

Compare results to MPHR Workout #59.

Row Workout
each for time:
4x 500m row

  • Rest four minutes between repeats

MPHR Workout #194
for time:
5k run, at current (<three months) personal record at 10-mile run

Row Workout
2000m row, at current (<three months) personal record at 5k

Compare results to MPHR Workout #184.

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*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.