Run/Row: Monday, February 6 – Friday, February 10, 2012

Run/Row: Monday, February 6 – Friday, February 10, 2012


MPHR Workout #187
each for time:
6x 400m run

  • Rest two minutes between repeats
  • Deviate slower than three seconds per the worst interval, and foul
  • Foul* = five-minute isometric squat hold below “parallel” position

Compare results to MPHR Workout #181.

Row Workout
each for time:
6x 500m row

  • Rest two minutes between repeats
  • Deviate slower than five seconds per the worst interval, and foul
  • Foul* = five-minute isometric squat hold below “parallel” position

MPHR Workout #188
for time:
seven-mile run, at 95 percent of current (<three months) personal record in 10k run; if no current time exists, run at 95 percent RPE

Row Workout
for time:
5k row, at 95 percent of current (<three months) personal record at distance; if no current time exists, row at 95 percent RPE

Post all dates and scores 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.

12 Comments

  1. Tink | February 6, 2012 at 8:21 am
     

    #187- 2/06
    1:44, 1:33, 1:33, 1:29, 1:31, 1:29

    Reply
  2. jadh429 | February 7, 2012 at 7:20 am
     

    #187 2/7 — 1:29, 1:26, 1:28, 1:29, 1:31, 1:31

    Reply
  3. alissa g. | February 7, 2012 at 9:36 am
     

    #187 2/7

    1:33, 1:32, 1:30, 1:29, 1:30, 1:31

    Legs felt okay–I find this workout to be incredibly hard–definitely gets hard to maintain the pace.

    Reply
  4. jadh429 | February 8, 2012 at 7:47 am
     

    NYTimes has been obsessed recently with articles on how we run: http://well.blogs.nytimes.com/2012/02/08/why-runners-get-injured/

    I didn’t find this one to really add anything to the conversation — it was very “on the one hand; on the other hand.”

    Reply
  5. borjagracia | February 8, 2012 at 8:19 am
     

    #187 2/6: 1:31, 1:25, 1:26, 1:26, 1:26, 1:23
    #188 2/8: 57:04

    Reply
  6. alissa g. | February 8, 2012 at 8:48 am
     

    #188 2/8:

    56:41 (8:10 pace)

    Once again the first half was faster than the second half, but legs still felt okay.

    Reply
    • alissa g. | February 8, 2012 at 8:55 am
       

      Wait I maybe did bad math–I think that’s faster than an 8:10 pace…more like 8:06. Yay for being faster than I thought. 😉

      Reply
  7. Special K | February 8, 2012 at 4:20 pm
     

    #187: 1:42; 1:42; 1:42; 1:40; 1:43; 1:45 + foul

    Definitely not easy. Plus I had been sick.

    Reply
  8. jadh429 | February 8, 2012 at 8:14 pm
     

    #188 – 55:19. I wish I could describe how bad I was at this run. I almost quit 2.5 miles in because my legs were feeling so weak. I blame the slice of cake I had for a coworkers bday at 5pm. I suppose icing isn’t a nutritious source of carbohydrates.

    Reply
  9. Tink | February 9, 2012 at 9:48 am
     

    #188: OY! my Garmin works, my legs don’t! 🙂
    1:02:00 (run time)…ended up right infront of MPH.yay
    1:25:00 – includes red lights and multiple stops for stretching…my left knee was freak’n bothering me after mile 3! not-so-yay! 🙁

    Reply
  10. Special K | February 9, 2012 at 10:29 am
     

    #188 sub: timed mile (-ish), per Bkay: 7:57

    Still getting over my cold and my right calf was bothering me a lot.

    Reply
    • Special K | February 9, 2012 at 10:29 am
       

      Most hated workout ever, for the record. I would rather do 100 burpees.

      Reply

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