Run/Row: Monday, October 17 – Friday, October 21, 2011
MPHR Workout #166 each for time: 2x 800m run + 2x 1k run Rest two minutes between repeats. Deviate slower than three seconds per the worst interval, and foul Foul* = two-minutes max burpee Compare results to MPHR Workout #99. Row Workout each for time: 2x 1000m row + 2x 1200m row Rest two minutes […]
Run/Row: Saturday, October 15, 2011
MPHR Workout #165 each for time: 2x 1200–1600m hill run Rest one minute at hilltop, descend easily and rest one minute between repeats Deviate slower than one minute per the worst interval, and foul Foul* = 20x single-leg squat (alternating, total) If running on a treadmill, set it to a seven percent grade and cover […]
Run/Row: Monday, October 10 – Friday, October 14, 2011
Congratulations Jon H., for completing Sunday’s Bank of America Chicago Marathon! Jon finished his first marathon in 3:51, having trained with the Running Team this year at distances no longer than 10 miles, and racing distances no longer than 13.1 miles. His effort is a testament to hard work and commitment—an effort well-earned. — Congratulations […]
Run/Row: Saturday, October 8, 2011
MPHR Workout #162 (All Sports) 16x 10-second effort trial, run all-out Rest 20 seconds between repeats Compare results to MPHR Workout #80.
Run/Row: Monday, October 3 – Friday, October 7, 2011
MPHR Workout #160 (All Sports) one-minute effort trial, run all-out –rest 50″– one-minute effort trial, run all-out –rest 40″– one-minute effort trial, run all-out –rest 30″– one-minute effort trial, run all-out –rest 20″– one-minute effort trial, run all-out –rest 10″– one-minute effort trial, run all-out Rest amply, then Reverse and complete interval sequence One-minute trial, […]
Run/Row: Saturday, October 1, 2011
MPHR Workout #159 “Tosh” each distance for time: 200m run –rest 200m time– 400m run –rest 400m time– 600m run –rest 600m time– 400m run –rest 400m time– 200m run Deviate slower than three seconds per the worst previous equivalent interval (distance) down the ladder, and foul Foul* = max squat; rest two minutes before […]
Run/Row: Monday, September 26 – Friday, September 30, 2011
Congratulations John B., Ricky B., Ryan D., Sean F., Alissa G., Julie G., Alex H., Jon H., Katie M., Jen M., Campbell R., Keena S. and Leota T., for completing Friday and Saturday’s Ragnar Relay Series! This event, from Cumberland, MD to DC, was a 200-mile overnight relay race consisting of 36 legs, each between […]
Run/Row: Saturday, September 24, 2011
MPHR Workout #156 (All Sports) three rounds: 20-second effort trial, run all-out –rest 20″– 30-second effort trial, run all-out –rest 30″– 45-second effort trial, run all-out –rest 45″– one-minute effort trial, run all-out –rest 1′– Compare results to MPHR Workout #117.
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 […]
Run/Row: Saturday, September 17, 2011
MPHR Workout #152 for time: 800m run time trial, all-out effort Rest three minutes, then each for time: 3x 400m run, holding time trial pace for each 400m Rest 30 seconds between repeats Deviate slower than two seconds per the time trial pace and foul Foul* = tabata bottom-to-bottom** squat **One Tabata round is eight […]
