Run: Monday, August 22 – Friday, August 26, 2011

Run: Monday, August 22 – Friday, August 26, 2011


MPHR Workout #145
Tosh 2
three rounds, each distance for time:
200m run
–rest 200m time–
400m run
–rest 400m time–
600m run
–rest 600m time–

  • Deviate slower than five seconds per the worst previous equivalent interval (distance) down the ladder, and foul
  • Foul* = two-minutes max burpee
    • You may foul more than once

Compare results to MPHR Workout #128.

MPHR Workout #146
SC, for time:
5k run time trial, all-out effort

Compare results to MPHR Workout #124.

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

Compare results to MPHR Workout #124, MPHR Workout #35.

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.

14 Comments

  1. alissa g. | August 23, 2011 at 8:21 am
     

    8/23/11 @ Banneker: #145:

    0:39, 0:38, 0:36
    1:35, 1:38, 1:34
    2:41, 2:37, 2:33

    Reply
  2. johndouglasbates | August 23, 2011 at 8:46 am
     

    #145

    0:32, 0:33, 0:33
    1:12, 1:13, 1:14
    1:54, 1:57, 1:54

    Not my best…better at speed work when I’m less tight. Alissa, you were really moving out there. Good work.

    Reply
    • alissa g. | August 23, 2011 at 4:23 pm
       

      Thanks, Bates–that was my last 600 so I think I just wanted it to end at that point!

      Reply
  3. LB | August 23, 2011 at 9:22 am
     

    MPHR #145:

    0:51, 0:49, 0:43
    1:44, 1:51, 1:49
    2:50, 2:51, 2:49

    Reply
  4. jadh429 | August 23, 2011 at 5:38 pm
     

    0;35, 0:35, 0:34
    1:25, 1:28, 1:30
    2:28; 2:33; 2:32

    Reply
  5. K-Lo | August 23, 2011 at 7:50 pm
     

    MPHR WOD #145: Sub: Row
    47.6; 52.1; 53.8
    1:45; 1:49; 1:50
    2:48; 2:52; 2:57

    Reply
  6. alissa g. | August 24, 2011 at 7:15 am
     

    8/24 #146: 26:40 (SC)

    Legs felt really dead…

    Reply
  7. jsb4z | August 24, 2011 at 8:54 am
     

    #145:
    0:37, 0:37, 0:40
    1:30, 1:29, 1:33
    2:33, 2:35, 2:33

    Reply
  8. Special K | August 24, 2011 at 12:21 pm
     

    #145 on treadmill
    0:47; 0:48; 0:50
    1:36; 1:35; 1:40
    2:30; 2:32: 2:37

    2x foul: 36, 33

    So slow.

    Reply
  9. johndouglasbates | August 25, 2011 at 8:15 am
     

    #146 (LC) 40:07 (6:27/mi pace)

    My only comment: Baaah! On my word, I will go out so hard next time that I either break 40 or blow up trying…the latter being the likely result.

    Reply
  10. jadh429 | August 25, 2011 at 7:41 pm
     

    #146 (LC) 48:43

    I did this on a treadmill — I haven’t used one in about 18 months, and especially not since starting pose, so it felt a little weird. I think my time doesn’t reflect how I would have run this on an outside surface, which would have been significantly slower. Landing on the ball of my foot was no problem, but pulling and falling weren’t really happening, and it seemed like the treadmill was doing some of the work. Anyway, even if I would have been slower outside, I’m pleased with the time, only the second 10k i’ve done in under 50 minutes.

    Reply
  11. jwood30 | August 25, 2011 at 11:21 pm
     

    wod #145 41,39,42
    1:22,1:25,1:30
    2:15,2:18,2:21
    26 burpees

    Reply
  12. Special K | August 26, 2011 at 1:34 pm
     

    #146 SC on rower @ MPH: 23:49

    Reply
  13. Tink | August 28, 2011 at 4:35 pm
     

    #146 august 28
    25:05
    I took it a little easy as I haven’t really run much since I sprained my ankle.

    Reply

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