
MPHR Workout #166
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* = two-minutes max burpee
Compare results to MPHR Workout #99.
Row Workout
each for time:
2x 1000m row + 2x 1200m row
- Rest two minutes between repeats
- Deviate slower than four seconds per the worst interval, and foul
- Foul* = two-minutes max burpee
MPHR Workout #167
35-minute effort trial, run all-out
Row Workout
15-minute effort trial, row all-out
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.
10/17 #166:
2x 800m: 3:20, 3:18
2x 1k: 4:40, 4:42
Felt good on the 800m runs, but by the time I got to the 1k runs my legs felt like toast! Somehow managed to have a good last kick for the last stretch of the 2nd 1k to get in pretty close to my first time.
Completed skills and drills day 1 @ 8am 10/17
#166:
2x 800m: 3:56; 3:57
2x 1k: 5:08; 5:06
Slow, slow, slow…
#166:
2x 800m: 3:11; 3:13
2x 1k: 4:36; 4:35
Completed skills and running 10/17 at 6:00pm.
#166 completed 10/18
800m: 2:58, 3:15
1000m: 4:14, 4:11
I felt like I collapsed after my first 800m, just couldn’t sustain my speed. I forgot what the foul was so just held the bottom of the olympic squat for 5 minutes, which seemed like a compromise between an actual foul and recovery.
#167 approx. 5.5 miles (on treadmill)
Was going to do #166, but too rainy. Will try to fit it in later in the week, but will be traveling for work, so not sure how it will go.
#167 — 4.5 miles. This was a good run, had a nice time, too.
wod # 166
800m – 4:02, 4:04
1000m – 6:03, 6:05
completed second day of skills and drills
wod # 167 completed