MPHR Workout #154 (All Sports)
*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.
Compare results to MPHR Workout #135.
MPHR Workout #155
SC, for time:
10k run time trial, all-out effort
LC, for time:
10-mile run time trial, all-out effort
U, for time:
13.1-mile run time trial, all-out effort
Compare results to MPHR Workout #133.
5k row time trial, all-out effort
Post all dates and scores to comments.
9/19 #154 @Banneker: 810m
#155 (reversed for this week): 28:34
Okay for a re-entry run. Calves were NOT happy with me though.
MPHR WOD #154: Row 751m
#154 completed 9/20: ~850m
#154 completed 9/20 ~820m
Complete Drills/Running 9/19 at 8pm.
#154 completed 9/20 before 7 pm class.
#155 9/21: 25:28 (sub: 5k)
This is my fastest 5k yet. It’s a minute and a half faster than the first 5k I ran in the beginning of July. Still felt like I started a little too fast (like every run) but I kept a pretty solid pace the entire time and didn’t have much of a slow down.
9/20 did prescribed drills. Didn’t do the running portion. Will try again on Friday.
#155 9/21 – Row
#155 9/21 garmin refused to connect so I just ran for 25 mins.
#155 5k in 19:30 or so
Did this on a treadmill and not at 100% effort. I’m still trying to get a sense of how my knee will respond and also recover from the flu or whatever I had. The good news was that my knee did not hurt. I had discomfort, but on a scale of 1-10, it was a 3 or so. This is promising for Ragnar.
#154 completed on September 20
#155 U course 1 hour 50 minutes
MPHR WOD #155: Row 23:21
Drills and running – felt pretty good!
I’ve decided however that running in the rain is a hell of a lot more fun when someone else is with you. 🙂