MPHR Workout #4
“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 completing
MPHR Workout #5
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.
MPHR Workout #6
each for time:
2x 5k run
- Rest five to 10 minutes between repeats; recover and hydrate
Post all dates, scores and completed fouls to comments.
workout1: 7:22, 1:42, 1:45
workout2: 46, 48, 44, 44, 1:36, 1:42
Workout3: 26:42
ThomasM
Workout #3 – 19:20
Backasswards – I did Workout #4 in the wrong order as follows: 600m (2:53); 400m (1:41); 200m (0:42); 200m (0:47); 400m (1:47); 600m (2:45)
I earned 2 fouls and did max pushups because I wasn’t sure if foul was bottom of olympic squat and hold for as long as possible or squats until you die.
Workout #4: 0:34/1:17/1:59/1:14/0:32
Workout No. 3: 26:44 (07/12/2010)
Workout #4: 0:35/1:14/2:04/1:22/0:35
Plus foul. Plus skill work missed previously.
Workout #5: 900 meter
Workout No. 4: 0:35/1:34/2:37/1:40/0:37
Foul: 150 squats (07/16/2010)
Workout #5: 800 meters
Workout No. 5: 750m (7rounds, stopwatch operator error)
Workout #6:
1st 5k 23:16
2nd 5k 25:18
Workout 4: 33.47, 1:24.43, 2:05.83, 1:21.34, 37.37 (1 fault: 83 squats)
Workout 5: ~750M
Workout 6: 29:06, 32:15
Workout 4: 38, 1:34, 2:15, 1:26, 43
Workout 5: 750 m
Workout 6: 27:15, 26:15
ThomasM
I ran a 27 minute 5k. I also ran tosh. 600m = 2:43, 400m = 1:41
200 = 48 seconds, 400 = 1:41, 200 50 seconds
workout #4:
Aug. 12 (in the rain…)
0:41; 1:30; 2:37; 1:28; 0:39
workout #5:
Aug. 13
~ 725m
workout #6:
Aug. 15
30:22; 31:41
27:20 5k time August 25
That was wod number 8.
22:42 in what google maps called 5 k
26:06 on way back (hills vary of course)
workout #4: Sept 1, 2010
Tosh – 0:52, 1:46, 3.11, 1:41, 0:47
workout #5: Sept 2, 2010
tabata run – approx, 610m
workout #6: September 4, 2010
1st 5k – 28.44
2nd 5k – 29.54 (same course)