Run: Monday, July 26 – Sunday, August 01, 2010

Run: Monday, July 26 – Sunday, August 01, 2010


MPHR Workout #9
each for time:
2x 200m run + 3x 400m run + 1k run

  • Rest 60 seconds between 200m repeats and 90 seconds between 400m repeats
  • Deviate slower than two seconds per the worst 200m and three seconds per the worst 400m, and foul
  • Foul* = one-minute max burpee

MPHR Workout #10
for time:
10k run, at 90 percent of current (<three months) personal record at distance; if no current time exists, run at 90 percent RPE

  • Rest five to 15 minutes; recover and hydrate, then

10-minute run, at 90 percent

Post all dates, scores and completed fouls to comments.

*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.

15 Comments

  1. TinkWants2GetStronger | July 27, 2010 at 1:21 am
     

    Workout #8: 7/26/10: 23:42

    Reply
  2. alex m | July 27, 2010 at 7:33 pm
     

    Workout #8: 7/26/10: 19:33

    Reply
  3. alex m | July 28, 2010 at 1:04 pm
     

    Workout #9: 7/27/10 – 0:28.45, 0:29.62, 1:01.20, 1:10.13, 1:13.28, 3:22

    Reply
  4. TinkWants2GetStronger | July 28, 2010 at 1:04 pm
     

    Workout #9: 7/27/10
    200M: 0.30.45/0.31.09
    400M: 1.09.20/1.12.33/1.16.96
    1K: 3.46.0

    Reply
  5. K-Lo | July 30, 2010 at 12:20 pm
     

    The track Jen mentioned last week is a part of Banneker Community Center right next to the highschool between Georgia Ave., 9th st. and Barry Pl. NW. The track is open to the public 24hrs. Aside from street parking there is also a McDonalds parking lot on Barry Pl. that usually has plenty of spaces available. As a side note there is a pool and a number of tennis courts that are also a part of the community center.

    Reply
  6. ryanbrenn | July 31, 2010 at 7:15 pm
     

    Workout #9:
    200m: 44, 42
    400m: 1:39, 1:38, 1:36
    1k: 4:41

    Reply
  7. ryanbrenn | August 1, 2010 at 2:33 pm
     

    Workout #10:
    10k: 51:35
    10min: 1.89k

    Reply
  8. Rob | August 1, 2010 at 7:33 pm
     

    Workout #9: 7/29/10
    200m: 35, 35
    400m: 1:18, 1:22, 1:18
    1k: 3:39

    Reply
  9. Rob | August 1, 2010 at 7:35 pm
     

    Workout #10: 8/1/10
    10k: 51:36
    10min: about 1.5k

    Reply
  10. BrianT | August 2, 2010 at 4:35 pm
     

    I’m sorry I am so late getting caught up on the post, life has been a bit crazy.
    #1: 7/12 5:46 – 1:19 – 1:29
    #2: 7/16 31 – 33 – 31 – 34; 1:12 – 1:16 plus foul 22 pushups
    #3 7/18 22:30
    #4 7/19 32 – 1:15 – 2:02 – 1:17 – 34 plus foul
    #5 7/21 a little hard to measure on the road but about 1,000 meters
    #6 7/25 21:15 – 24:30
    #7 7/27 5:36
    #8 7/29 23:30 – estimated 6:15-6:30 as 90%, was at 12:45 at 2 miles then the wheels fell completely off
    #9 7/31 31 – 31; 1:10 – 1:13 – 1:15 plus foul 11 burpees
    #10 tonight…

    Reply
  11. K-Lo | August 2, 2010 at 10:50 pm
     

    Workout No. 9:
    200m: 38, 38
    400m: 1:38,1:45, 1:36 [Foul]
    1k: 4:52

    Workout No. 10:
    10k (+little detour of .4mi according to google pedometer): 60:31
    10min: ~1.3k

    Reply
  12. Jen M. | August 22, 2010 at 7:03 pm
     

    Workout No. 9: (Aug. 22)

    200m: 0:38; 0:36
    400m: 1:25; 1:23; 1:23
    1k: 4:43

    Reply
  13. jwood30 | September 11, 2010 at 5:30 pm
     

    200m = 50 and 49 seconds
    400m = 1:43, 1:47, and 1:46
    1k =5:25

    I practiced the squat hold as well

    Reply
  14. jwood30 | September 14, 2010 at 4:10 pm
     

    time for 10k 1 hr 4 min

    Reply
  15. Jenny J. | October 6, 2010 at 9:59 pm
     

    workout #9: Sept 14
    200m – 0:51, 0:45
    400m – 1:52, 1:54, 1:49
    1k – 6:01

    workout #10: Sept 25
    10k – 1:10:12 (lots of hills, very warm day)
    15 minutes – approx 1.5 miles

    Reply

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