Run: Monday, January 3 – Friday, January 7, 2011

Run: Monday, January 3 – Friday, January 7, 2011


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.

*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.

19 Comments

  1. kcsey | January 3, 2011 at 5:29 pm
     

    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.

    Reply
  2. MEEEEEEEEEP! | January 3, 2011 at 7:19 pm
     

    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

    Reply
  3. johndouglasbates | January 4, 2011 at 7:44 am
     

    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.

    Reply
  4. Teenage Dream | January 4, 2011 at 8:27 am
     

    MPHR Workout #48: 4:38, 4:38, 4:40, 4:41

    Used the track at Banneker.

    Reply
  5. train2live | January 4, 2011 at 10:28 am
     

    MPHR Workout #48: 3:32, 3:34, 3:31, 3:36

    Foul: 30

    Dave O

    Reply
  6. johndouglasbates | January 4, 2011 at 11:22 am
     

    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.

    Reply
    • coach | January 4, 2011 at 1:06 pm
       

      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

      Reply
  7. jsb4z | January 4, 2011 at 6:19 pm
     

    MPHR Workout #48: 3:37, 3:39, 3:58, 3:55

    Foul: 14

    Reply
  8. K-Lo | January 4, 2011 at 9:59 pm
     

    MPHR Workout #48: 3:39, 3:39, 3:42, 3:41
    @Banneker

    Reply
  9. Ryan Brennan | January 5, 2011 at 9:34 am
     

    MPHR Workout #48: 3:27, 3:27, 3:27, 3:27 @Banneker

    Reply
  10. johndouglasbates | January 6, 2011 at 8:40 am
     

    MPHR Workout #49: approx. 900m

    Notes: @ Banneker. Poor result. Legs too tight to open up stride. Need to figure out the programmed warm up.

    Reply
  11. ralphphoto | January 6, 2011 at 11:23 am
     

    MPHR #48
    4:18, 4:28, 4:50, 5:00
    Foul-Lots of Burpees
    xoxo

    Reply
  12. train2live | January 6, 2011 at 11:29 am
     

    MPHR Workout #49: approx. 950m

    Notes: Need a watch. My phone stop watch does not work well for a tabata work out.

    Dave O

    Reply
  13. kcsey | January 6, 2011 at 4:10 pm
     

    1/6/2011

    MPHR Workout #49 @ Banneker: approx 700m

    Reply
  14. MEEEEEEEEEP! | January 6, 2011 at 4:15 pm
     

    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

    Reply
  15. K-Lo | January 6, 2011 at 9:32 pm
     

    MPHR Workout #49: 710m @Banneker

    Reply
  16. Ryan Brennan | January 7, 2011 at 9:23 am
     

    MPHR Workout #49: .4 miles (not sure what that translates to in meters)

    Reply
  17. Teenage Dream | January 7, 2011 at 11:10 am
     

    MPHR Workout #49: 700ish m @ MPH 400 m course.

    Reply
  18. ralphphoto | January 7, 2011 at 11:38 am
     

    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

    Reply

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