Run: Monday, July 25 – Friday, July 29, 2011

Run: Monday, July 25 – Friday, July 29, 2011


MPHR Workout #133
SC, for time:
10k run time trial, all-out effort

Compare results to MPHR Workout #35.

LC, for time:
10-mile run time trial, all-out effort

Compare results to MPHR Workout #44.

U, for time:
13.1-mile run time trial, all-out effort

Compare results to U MPHR Workout #124.

MPHR Workout #134
each for time:
8x 200m run

  • Rest 90 seconds between repeats
  • Deviate slower than three seconds per the worst interval, and foul
  • Foul* = for time: 100m lunge

Compare results to MPHR Workout #11.

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.

11 Comments

  1. alissa g. | July 25, 2011 at 7:31 am
     

    7/25 #133: 59:36

    The first 5k went ok, but I was really gassed for the second 5k. Note for the future: it’s still about 80% humidity at 5:30am, so waking up early to run really doesn’t make much of a difference.

    Reply
    • alissa g. | July 25, 2011 at 2:02 pm
       

      That was SC. Forgot that part.

      Reply
  2. jsb4z | July 26, 2011 at 6:58 am
     

    #133: 19:41 (5K on rower)

    Reply
  3. LB | July 26, 2011 at 9:12 am
     

    #133: 63:20 (SC) Had to get to work and ran out of time for the long course, bad planning on my part.

    Reply
  4. Special K | July 26, 2011 at 1:34 pm
     

    #133 on rower @ MPH: 23:29
    Felt tired so worked more on pacing and form than on pure speed

    Reply
  5. jadh429 | July 26, 2011 at 10:23 pm
     

    #133 LC 1:30 flat. cramped up at mile 7.5 and really struggled.

    Reply
    • jwood30 | July 27, 2011 at 10:35 am
       

      sc run on 7/26 53 minutes

      Reply
  6. jsb4z | July 28, 2011 at 6:52 am
     

    #134 (on rower): 39.2, 39.0, 39.4, 39.0, 38.7, 38.8, 38.9, 39.3

    Reply
  7. jwood30 | July 30, 2011 at 11:27 am
     

    #134 – 37,34.35,36, 37,35, 36, 37, 37 seconds completed on 7/30

    Reply
  8. K-Lo | July 31, 2011 at 6:49 pm
     

    MPHR #134
    38, 38, 40, 37, 38, 39, 40, 39–7/29 post WOD 7:30am

    Reply
  9. johndouglasbates | August 2, 2011 at 9:27 am
     

    #133 LC: 1:14:30

    Reply

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