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 […]

Run: Tuesday, September 6 – Friday, September 9, 2011

MPHR Workout #148 three rounds: 30-second effort trial, run all-out –rest 30″– 30-second effort trial, run all-out –rest 25″– 30-second effort trial, run all-out –rest 20″– 30-second effort trial, run all-out –rest 15″– 30-second effort trial, run all-out –rest 10″– 30-second effort trial, run all-out –rest 5″– 30-second effort trial, run all-out Rest two minutes […]

Run: Monday, August 22 – Friday, August 26, 2011

MPHR Workout #145 “Tosh 2” three rounds, each distance for time: 200m run –rest 200m time– 400m run –rest 400m time– 600m run –rest 600m time– Deviate slower than five seconds per the worst previous equivalent interval (distance) down the ladder, and foul Foul* = two-minutes max burpee You may foul more than once Compare […]

Run: Saturday, August 20, 2011

MPHR Workout #144 2x reverse tabata run* Rest one minute between repeats. *One reverse Tabata round is eight rounds of 10 seconds of maximum work, followed by 20 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 […]

Run: Monday, August 15 – Friday, August 19, 2011

MPHR Workout #142 three rounds: one-minute effort trial, run all-out -rest 1′- two-minute effort trial, run all-out -rest 2′- three-minute effort trial, run all-out -rest 3′- Compare results to MPHR Workout #83. MPHR Workout #143 40-minute run time trial, all-out effort This workout is scored by the total distance traveled, in meters. Compare results to […]

Run: Monday, August 8 – Friday, August 12, 2011

MPHR Workout #139 each for time: 3x 1k run with a 20/10-lb. weight vest Rest five minutes between repeats MPHR Workout #140 SC, LC, for time: 5k run, at 80-90 percent RPE Compare results to MPHR Workout #85. U, for time: 10k run, at 80-90 percent RPE Post all dates and scores to comments.

Run: Saturday, August 6, 2011

MPHR Workout #138 8x 30-second effort trial, run all-out Rest 20 seconds between repeats Compare results to MPHR Workout #119.