MPHR Workout #11
each for time:
8x 200m run
- Rest 90 seconds between repeats
- Deviate slower than three seconds per the worst interval, and foul
- Foul* = for time: 100m lunge
MPHR Workout #12
for time:
10k run, at 80 percent of current (<three months) personal record at distance for the first 5k, then descend (get faster) for final 5k; if no current time exists, run at 80 percent RPE
- Do not descend, and foul
- Foul* = for time: five rounds of “Cindy“; each round of “Cindy” is equivalent to 5x pull-up + 10x pushup + 15x squat
MPHR Workout #13
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.
Compare results to MPHR Workout #5.
Post all dates, scores and completed fouls to comments.
Workout #11
8/6/2010
33, 34, 34, 34, 33, 33, 33, 33
Gang,
“Workout 13” was a late addition to the post (not to the programming—my apologies). If you are on schedule, you will simply double-up “Workout 15” next week.
John
Workout #11
40, 42, 42, 41, 40, 42, 42, 42
Workout #12
1st split: 30:14
2nd split: 26:08
Workout #12
08/08/10
1st split: 30:15
2nd split: 26:09
Workout #10:
8/9/10: 43.01 – 5.5 laps between Lincoln and WWII Memorial – I think I’m short 10K
Workout#11:
8/7/10: 32.36/32.09/32.64/30.67/30.19/30.21/30.84/30.33
Workout No. 11: 39, 39, 40, 38, 39, 40, 38, 38
8/8/10
Workout No. 12:
1st split: 33:17
2nd split: 27:03
Workout #10: 10K – 44:40; 10 min – 1.95K
Workout #11: 31.20, 32.26, 31.34, 30.23, 30.94, 30.96, 29.84, 29.40
Workout#12 8/12/10:
1st split: 26.36
2nd split: 21.64
Workout #12: 8/12/10
44:30
1st 5K: 23:18
2nd 5K: 21:12
Workout #11: 9/11/2010
0:38; 0:38; 0:39; 0:41; 0:41; 0:40; 0:41; 0:41
Workout #12: 9/13/2010
1st split: 34:36
2nd split: 33:48
workout #11
45,44,43,45,45,45,48,47
workout #13 1 hr. 15 sec
I did the tabata on Sunday the 19th. I took all of my rests at the bottom of the squat.
workout #11: Sept 30
8x 200m – 43.78, 42.8, 42.1, 46, 46.9, 47.6, 45.9, 46.8
workout #12: Oct 5
1st 5k – 36:00
2nd 5k – 30:53