Run: Monday, September 27 – Sunday, October 3, 2010

Run: Monday, September 27 – Sunday, October 3, 2010


MPHR Workout #34
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), and foul
  • Foul* = tabata bottom-to-bottom** squat
    • **One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest
    • All 10-second rest intervals must be taken in the bottom of the squat—where your hips are below your knees but your hamstrings do not rest on your calves.
    • This workout is scored by the least number of repetitions completed for each, eight-set Tabata round.

Compare results to MPHR Workout #23.

MPHR Workout #35
for time:
10k run time trial, all-out effort

Compare results to MPHR Workout #21.

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.

2 Comments

  1. BrianT | September 28, 2010 at 10:04 pm
     

    #1: 7/12 5:46, 1:19, 1:29
    #2 7/16 31, 33, 31, 34; 1:12, 1:16, +1 foul 22 push-ups
    #3 7/18 22:30
    #4 7/19 32, 1:15, 2:02, 1:17, 36, + 1 foul 3:20 squat
    #5 7/21 hard to judge distance about 1,000 meters
    #6 7/25 21:15, 24:30
    #7 7/27 5:36
    #8 7/29 22:00
    #9 7/31 33, 31; 1:10, 1:13; 1:14, + 1 foul 11 burpees
    #10 8/4 43:04
    #11 8/11 32, 31, 33, 33, 36, 32, 34, 35, + 2 fouls 200m lunge
    #12 8/14 21:40, 21.10
    #13 8/17 1,100 meters
    #14 8/20
    #15 8/22 1,100 meters
    #16 8/25 21:32
    #17 8/27 12, 12, 13, 14, 13, 13, 13, 12, 14, 14, 13, 13
    #18 9/6 9,250 meters
    #19 9/8 6,050 meters
    #20 9/22 4,950 meters
    #21 9/10 41:44
    #22 9/13 1,150 meters
    #23 9/15 31, 1.02, 1.55; 33, 1:04, 2:05; 32, 1.09, 1:56; + 2 fouls, 22 and 12 pushups
    #24
    #25
    #26 9/28 5:32
    #27 9/18 1:29:30

    Reply
  2. Tink | October 29, 2010 at 2:18 pm
     

    Workout #34:
    200m: .4/.45/.43
    400m: 1.47/1.35/1.34
    600m: 2.49/2.30/2.27

    Workout #35:
    10K: aprox: 43min (lost the record)

    Reply

Leave a reply

Your email address will not be published. Required fields are marked *