MPHR Workout #48
each for time:
4x 800m run
- Rest two minutes between repeats
- Deviate slower than three seconds per the worst interval, and foul
- Foul* = one-minute max burpee
MPHR Workout #49
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 #29.
Post all dates, scores and completed fouls to comments.
1/3/2011
MPHR Workout #48: 3:45, 4:12, 4:00, 3:36
Foul: 15
Ran the MPH Corcoran (sp?) loop. It was fine, but missing any of the traffic lights really screws up your time.
1/3/2011
MPHR Workout #48: 3:29, 3:44, 3:47, 4:01
Foul: 15
Used (what I think is) the District Crossfit 400m course…
Jen
01/04/11
Warm up: 0.5 mi slow jog to Banneker
MPHR Workout #48: 2:54, 2:45, 2:44, 2:43
Foul: none
Cool down/Commute: 2.0 mi slow jog to office
Comments: Legs a bit tired from yesterday’s WOD. Good job today Jeff and LB. It was fun to run as a group.
MPHR Workout #48: 4:38, 4:38, 4:40, 4:41
Used the track at Banneker.
MPHR Workout #48: 3:32, 3:34, 3:31, 3:36
Foul: 30
Dave O
I just realized that I didn’t understand the foul. I thought it applied if any interval was more than three seconds slower than the previous slowest interval. Oops.
You had it right, Bates.
I know the language isn’t great, but I haven’t found a more creative, yet “professional” way to say…don’t get slower than three seconds. The trick is, I don’t want to imply that it’s fine to get faster either.
I’m open to suggestions and making it better.
John
MPHR Workout #48: 3:37, 3:39, 3:58, 3:55
Foul: 14
MPHR Workout #48: 3:39, 3:39, 3:42, 3:41
@Banneker
MPHR Workout #48: 3:27, 3:27, 3:27, 3:27 @Banneker
MPHR Workout #49: approx. 900m
Notes: @ Banneker. Poor result. Legs too tight to open up stride. Need to figure out the programmed warm up.
MPHR #48
4:18, 4:28, 4:50, 5:00
Foul-Lots of Burpees
xoxo
MPHR Workout #49: approx. 950m
Notes: Need a watch. My phone stop watch does not work well for a tabata work out.
Dave O
1/6/2011
MPHR Workout #49 @ Banneker: approx 700m
1/6/2011
MPHR Workout #49: 0.23miles (~370m)
Did this on the treadmill. Should I expect that the distance is a lot less on the treadmill than when I’ve done this workout on the street, by almost half? Or is this just a “jen is afraid she might fall off the treadmill if she goes too fast” speed setting fail?
Jen
MPHR Workout #49: 710m @Banneker
MPHR Workout #49: .4 miles (not sure what that translates to in meters)
MPHR Workout #49: 700ish m @ MPH 400 m course.
This is a great race in DC and supports my children’s school DC Public School. Hard course in beautiful Woodley Park area. Would love to see you all there and running!!! I just signed up.
Vamos 5K | Washington, District of Columbia 20008 | Sunday, March 06, 2011 @ 8:30 AM: http://bit.ly/dPSjet