Run: Monday, May 2 – Friday, May 6, 2011

Run: Monday, May 2 – Friday, May 6, 2011

Congratulations Jeff B., for completing Sunday’s Blue Cross Broad Street Run!

MPHR Workout #99
each for time:
2x 800m run + 2x 1k run

  • Rest two minutes between repeats.
  • Deviate slower than three seconds per the worst interval, and foul
  • Foul* = tabata bottom-to-bottom** squat
    • **One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest
    • All 10-second rest intervals must be taken in the bottom of the squat—where your hips are below your knees but your hamstrings do not rest on your calves.
    • This workout is scored by the least number of repetitions completed for each, eight-set Tabata round.

Compare results to MPHR Workout #73.

MPHR Workout #100
for time:
two-mile run time trial, all-out effort

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.

9 Comments

  1. LB | May 3, 2011 at 8:44 am
     

    #99 @ Banneker

    800m: 4:12.52, 4:01.01
    1000m: 4:48.4, 4:41.19

    Reply
  2. johndouglasbates | May 3, 2011 at 9:09 am
     

    #99

    800m: 2:39, 2:37
    1000m: 3:29, 3:22

    Reply
  3. jwood30 | May 3, 2011 at 9:32 am
     

    800m – 4:55, 4:59
    1000m – 6:10, 6:15

    Reply
  4. Special K | May 3, 2011 at 10:41 am
     

    #99

    800M – 4:10; 4:05
    1000M – 4:42; 4:40

    Reply
  5. coach | May 3, 2011 at 11:23 am
     

    Team,

    This Saturday, May 7, we will meet at MPH for the running workout.

    John

    Reply
  6. jadh429 | May 4, 2011 at 12:00 am
     

    800M — 2:58; 3:03
    1000M — 4:34; 4:38

    Reply
  7. johndouglasbates | May 5, 2011 at 8:46 am
     

    #100

    11:44 (5:49, 5:55)

    Very happy with the result.

    Reply
  8. LB | May 5, 2011 at 11:27 pm
     

    #100

    18:43

    Reply
  9. jwood30 | May 6, 2011 at 11:48 am
     

    workout 100 – 18:33

    Reply

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