Run: Monday, January 17 – Friday, January 21, 2011

Run: Monday, January 17 – Friday, January 21, 2011

Common running errors—deviations from the biomechanical standard.

MPHR Workout #54
SC, one round, LC, two rounds, U, three rounds, each distance for time:
200m run
–rest 200m time–
400m run
–rest 400m time–
800m run
–rest 800m time–

MPHR Workout #55
tabata run* with a 20/10-lb. weight vest

*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.

Post all dates and scores to comments.

13 Comments

  1. jsb4z | January 17, 2011 at 11:45 am
     

    Workout #54:
    200m – 00:40
    400m – 01:28
    800m – 03:36

    Reply
  2. MEEEEEEEEEP! | January 17, 2011 at 1:51 pm
     

    Workout #54:
    200m – 0:39; 0:44
    400m – 1:43; 1:45
    800m – 3:57; 3:59

    Reply
  3. Teenage Dream | January 17, 2011 at 3:46 pm
     

    Workout #54 @ Banneker:

    200m – 0:54; 0:44
    400m – 1:38; 1:48
    800m – 4:38; 4:37

    Reply
  4. Special K | January 18, 2011 at 6:22 pm
     

    MPHR Workout #54 @MPH

    200m – 0:30; 0:40
    400m – 1:30; 1:40
    800m – 3:40; 3:35

    Slowed up by cars during the second round

    Reply
  5. K-Lo | January 18, 2011 at 8:55 pm
     

    MPHR Workout #54 @ Banneker
    200m – 0:38, 0:40
    400m – 1:49, 1:45
    800m – 3:40, 3:49

    Reply
  6. train2live | January 19, 2011 at 5:01 pm
     

    MPHR Workout #54
    200m – 0:31, 0:35
    400m – 1:36, 1:40
    800m – 3:45, 3:51

    Reply
  7. train2live | January 20, 2011 at 9:10 am
     

    MPHR Workout #55 Approx. 750M

    Reply
  8. jsb4z | January 20, 2011 at 10:29 am
     

    MPHR Workout #55 Approx. 780M, 7:00AM 1/20/11

    Reply
  9. johndouglasbates | January 20, 2011 at 10:41 am
     

    1/19/11

    Workout #54: did the workout but did not get times b/c gymboss appears to have broken; buying stopwatch this weekend for sure

    1/20/11

    Workout #55: approx. 800m

    Reply
  10. MEEEEEEEEEP! | January 20, 2011 at 11:02 am
     

    1/19/2011

    Workout #55: approx 700m (without weight vest; didn’t have time to get to MPH)

    Reply
  11. Teenage Dream | January 20, 2011 at 12:02 pm
     

    Workout #55: approx 650m

    Reply
  12. K-Lo | January 20, 2011 at 9:15 pm
     

    Workout #55: 724m

    Reply
  13. campbell | January 21, 2011 at 2:25 pm
     

    Workout #54 (Thursday morning)
    200m – 0:48; 0:51
    400m – 1:55; 1:58
    800m – 4:56; 4:59

    Got my Garmin, trying to stay consistent with lap times.

    Workout #55 (Friday morning)
    Approximately 700m, unweighted

    Traveling messed up my running days but next week I am going to stick to the proscribed schedule.

    Reply

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