MPHR Workout #190
for time:
10-mile run time trial, all-out effort
Compare results to LC MPHR Workout #155.
Row Workout
5k row time trial, all-out effort
MPHR Workout #191
each for time:
4x 400m run
- Rest two minutes between repeats
- Deviate slower than three seconds per the worst interval, and foul
- Foul* = one minute max tuck jump
Compare results to MPHR Workout #185.
Row Workout
each for time:
4x 500m row
- Rest two minutes between repeats
- Deviate slower than five seconds per the worst interval, and foul
- Foul* = one minute max tuck jump
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.
#190 — 1:24:54. This is not my fastest 10 miles, but it was a really enjoyable run through Rock Creek Park with the exception of a brutal hill out of the park onto Calvert street at about 4.5 miles. I felt like I really settled in about halfway through, and the back 5 miles felt at lot more comfortable and easy than the first 5.
Was able to wake up this morning to run, unlike yesterday, when the snooze button won out.
#190 2/14: 1:24:12 (8:25 pace)
I’ve only ever run 10 miles once before at the Army 10-miler and this is about a 3-minute PR. My right knee bothered me a little bit about halfway through, but not as bad as it was several weeks ago.
#190 – 1:25:56 first time I run 10 miles!
#191 2/15 — 1:28, 1:21, 1:21, 1:23. I rested longer than two minutes between repeats two and three because I bumped in Tamra outside mph and she distracted me.