MPHR Workout #57
one-minute effort trial, run all-out
–rest 50″–
one-minute effort trial, run all-out
–rest 40″–
one-minute effort trial, run all-out
–rest 30″–
one-minute effort trial, run all-out
–rest 20″–
one-minute effort trial, run all-out
–rest 10″–
one-minute effort trial, run all-out
- Rest amply, then
- Reverse and complete interval sequence
- One-minute trial, rest 10″, one-minute trial, rest 20″, etc.
Compare results to MPHR Workout #24.
MPHR Workout #58
for time:
1.5-mile run time trial, all-out effort
Post all dates and scores to comments.
I have a friend who can no longer run the Cherry Blossom, if anyone wants to buy her bib. Ten miles, April 3.
MPHR Workout # 57 Completed 01/24/2011 at 8:00am
MPHR Workout # 57 – 2 miles, 7:00 a.m.
MPHR Workout #57 – Tuesday, 3 p.m.
1.32 km first half, 1.24 km second half
MPHR Workout #57 @MPH
0.88 mile; 0.88 mile
MPHR Workout #57 completed @MPH
0.88 mile; 0.88 mile
Gang,
Keep a lookout for a good hill in your travels this week. You’ll need a robust incline—something 3/4 to 1.5 miles in length..
Let us know if you find something good.
John
MPHR Workout #57
~1400m for each
MPHR Workout #57 Completed 1/25/11 5:30 pm
MPHR Workout #58: 11:13; treadmill at work, 7:00 a.m.
MPHR Workout # 58: 8:57
Notes: not close to all out but still not feeling 100%; hate treadmills; hope to squeeze in MPHR Workout # 57 still, but not sure when that will happen
Re: hills – I run along 16th St. from the base of Meridian Hill Park (W St.) to the top (Euclid St.). It is probably only a quarter or third of a mile but it could be integrated with a longer hill run along 16th St. that would involve crossing streets. I run circuits around the park (i.e., up the 16th street side and down the 15th street side, or the reverse for a more intense hill run). It’s a really nice loop with no interruptions.
MPHR Workout #57 – 13:47 (treadmill)
Some good hills, if you don’t mind traveling, are past the embassies on Massachusetts, and in Cleveland Park, starting at Connecticut and Ordway to 36th, left to Newark, back to Connecticut.
MPHR Workout #58 ~15min. on treadmill; calves/shins still very sore
MPHR Workout #58 11:37
Took my chances with the slippery sidewalks, (RI-GA ave route)
Hills:
-Head north on Georgia Ave starting at Florida Ave/V st. and ending at Girard st. (goes past the track) ~1200m
-One of my normal 5k routes around Howard includes a number of consecutive hills to choose from. Start at Sherman ave and head east on Harvard st. (Hill 1), make a right on 5th st (2), left onto Bryant, left onto 1st st. (3), left onto Michigan Ave., straight up the hill onto Harvard st.(4), left onto Sherman Ave, left onto Barry Pl., left onto Georgia Ave.(5)end at Euclid.
-Start around Florida ave and Connecticut ave near Dupont Circle. Head North on Connecticut ending at Macomb st. near Cleveland park metro ~1.5mi
-Wisconsin ave, start at K st under Whitehurst freeway or at M st., head North finish around Davis St. near the Naval Observatory (Probably one of the best places for long torturous hills) ~1.5mi