*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 #15.
MPHR Workout #23
“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 three seconds per the worst previous equivalent interval (distance) down the ladder, and foul
- Foul** = max pushup; rest two minutes before completing
- You may foul more than once
MPHR Workout #24
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, rest 10″, one-minute trial, rest 20″, etc.
Post all dates, scores and completed fouls to comments.
Workout #21
8/23
53:29
Workout #18:
8/24/2010
6.68 KM
Gang,
We are holding two drill sessions tomorrow, Thursday, August 26 at 5p and 7p. Stop by if you’d like some extra work.
John
Workout #18:
8/26/10
8.92km
Hey! Planning on being there for the 7p drill session tonight!
Thanks
Workout #22
8/26
740m
Workout #19:
8/26/10
5.8km
Workout #20:
8/29/10
4.15km
Workout #17
15/14/14/15/14/14
15/14/15/15/14/15
Workout #18
6.5 K
Workout #19
5.5 K
Workout #20
About 4 K
Workout #21
Around 54:30
Ryan told me the time, but I forgot
Workout #19
8/29/10
6.87 km
Workout #21:
8/30/10
46:01
Workout #22:
8/30
950
Workout #23:
8/31
.35/1.13/2.03
.31/1.12/1.57
.31/1.13/2.02
Foul: max push up 1x: 30
Workout #24:
9/3
2.72km
Workout #20
5.07 km
Workout #21
43:22
Workout #22
982m
Workout #23
Round 1: 0:32/1:10/1:57
Round 2: 0.31/1:11/1:58
Round 3: 0.30/1:11/1:56
Workout #24
2.97km
Workout No. 22: 790m
Workout No. 24: 2.69km
Tosh 2 200 m 47,47,48
400 m 1:58, 1:59, 2:01
600 m 3:03, 3:04, 3:01
workout 24 – 210m per interval