MPHR Workout #180
each for time:
4x 800m run
- Rest two minutes between repeats
- Deviate slower than three seconds per the worst interval, and foul
- Foul* = one-minute max burpee
Compare results to MPHR Workout #48.
Row Workout
each for time:
2x 1000m row
- Rest two minutes between repeats
- Deviate slower than three seconds per the worst interval, and foul
- Foul* = one-minute max burpee
*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.
I did #179 yesterday: 0:34, 0:34, 0:35, 0:33, 0:37, 0:34, 0:37, 0:36
My knee has been bothering me a bit for the last few weeks and the sprints haven’t helped.
I did #180 today: 3:48, 3:46, 3:47, 3:45
1/22/12
#180 @ MPH:
3:16, 3:13, 3:07, 3:12
Had to take it slower on Corcoran as parts of it were still rather icy (bad neighbors not clearing their sidewalk).
#180 on 1/22
3:37, 3:36, 3:38, 3:40
+1 hellish minute of burpees.
1/22
I repeated this week’s running program (drills, 4x90s at 98 cadence and 6min at 93 cadence)
Jan 23: 3:32,3:25,3:19,3:16