Run: Monday, September 13 – Sunday, September 19, 2010

Run: Monday, September 13 – Sunday, September 19, 2010


MPHR Workout #28
each for time:
4x 1k run with a 20/10-lb. weight vest

  • Rest two minutes between repeats

MPHR Workout #29
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 #25.

MPHR Workout #30
for time:
5k run, at 80-90 percent RPE

Post all dates and scores to comments.

7 Comments

  1. TinkWants2GetStronger | September 15, 2010 at 5:31 pm
     

    Workout #28: with 25lb vest
    9/14/10
    4:18/4:37/4:40/4:40

    Reply
  2. TinkWants2GetStronger | September 20, 2010 at 3:46 pm
     

    Workout #29:
    9/16/10
    960m

    Workout #30:
    9/20/10
    22:11

    Reply
  3. K-Lo | September 25, 2010 at 1:03 am
     

    Workout No. 28: 3:54, 3:58, 4:06, 3:52 [route was a little short of 1k]

    Workout No. 29: 800m

    Workout No. 30: 27:01

    Reply
  4. alex m | October 4, 2010 at 2:50 pm
     

    Workout #28: 4:32, 4:25, 4:28, 4:36

    Workout #29: 992m

    Workout #30: 20:28

    Reply
  5. jwood30 | October 21, 2010 at 4:34 pm
     

    wod 28 with a 25lb vest 6:26, 6:02, 6:10, 6:04

    Reply
  6. jwood30 | October 24, 2010 at 10:55 am
     

    workout 29 960m

    Reply
  7. jwood30 | October 25, 2010 at 4:17 pm
     

    workout 30 29:37

    Reply

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