Run/Row: Monday, October 17 – Friday, October 21, 2011

Run/Row: Monday, October 17 – Friday, October 21, 2011


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.

11 Comments

  1. alissa g. | October 17, 2011 at 9:14 am
     

    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.

    Reply
  2. caitlin | October 17, 2011 at 10:46 am
     

    Completed skills and drills day 1 @ 8am 10/17

    Reply
  3. Special K | October 17, 2011 at 4:36 pm
     

    #166:

    2x 800m: 3:56; 3:57
    2x 1k: 5:08; 5:06

    Slow, slow, slow…

    Reply
  4. jsb4z | October 17, 2011 at 6:00 pm
     

    #166:

    2x 800m: 3:11; 3:13
    2x 1k: 4:36; 4:35

    Reply
  5. grundmanjulie | October 18, 2011 at 9:44 am
     

    Completed skills and running 10/17 at 6:00pm.

    Reply
  6. jadh429 | October 18, 2011 at 7:47 pm
     

    #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.

    Reply
  7. johndouglasbates | October 19, 2011 at 9:12 am
     

    #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.

    Reply
  8. jadh429 | October 19, 2011 at 9:04 pm
     

    #167 — 4.5 miles. This was a good run, had a nice time, too.

    Reply
  9. jwood30 | October 19, 2011 at 9:10 pm
     

    wod # 166
    800m – 4:02, 4:04
    1000m – 6:03, 6:05

    Reply
  10. caitlin | October 20, 2011 at 9:24 pm
     

    completed second day of skills and drills

    Reply
  11. jwood30 | October 21, 2011 at 9:05 pm
     

    wod # 167 completed

    Reply

Leave a reply

Your email address will not be published. Required fields are marked *