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.
Workout #54:
200m – 00:40
400m – 01:28
800m – 03:36
Workout #54:
200m – 0:39; 0:44
400m – 1:43; 1:45
800m – 3:57; 3:59
Workout #54 @ Banneker:
200m – 0:54; 0:44
400m – 1:38; 1:48
800m – 4:38; 4:37
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
MPHR Workout #54 @ Banneker
200m – 0:38, 0:40
400m – 1:49, 1:45
800m – 3:40, 3:49
MPHR Workout #54
200m – 0:31, 0:35
400m – 1:36, 1:40
800m – 3:45, 3:51
MPHR Workout #55 Approx. 750M
MPHR Workout #55 Approx. 780M, 7:00AM 1/20/11
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
1/19/2011
Workout #55: approx 700m (without weight vest; didn’t have time to get to MPH)
Workout #55: approx 650m
Workout #55: 724m
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.