Run/Row: Monday, October 3 – Friday, October 7, 2011

MPHR Workout #160 (All Sports) one-minute effort trial, run all-out –rest 50″– one-minute effort trial, run all-out –rest 40″– one-minute effort trial, run all-out –rest 30″– one-minute effort trial, run all-out –rest 20″– one-minute effort trial, run all-out –rest 10″– one-minute effort trial, run all-out Rest amply, then Reverse and complete interval sequence One-minute trial, […]

Run/Row: Saturday, October 1, 2011

MPHR Workout #159 “Tosh” each distance for time: 200m run –rest 200m time– 400m run –rest 400m time– 600m run –rest 600m time– 400m run –rest 400m time– 200m run Deviate slower than three seconds per the worst previous equivalent interval (distance) down the ladder, and foul Foul* = max squat; rest two minutes before […]

Run/Row: Monday, September 26 – Friday, September 30, 2011

Congratulations John B., Ricky B., Ryan D., Sean F., Alissa G., Julie G., Alex H., Jon H., Katie M., Jen M., Campbell R., Keena S. and Leota T., for completing Friday and Saturday’s Ragnar Relay Series! This event, from Cumberland, MD to DC, was a 200-mile overnight relay race consisting of 36 legs, each between […]

Run/Row: Saturday, September 24, 2011

MPHR Workout #156 (All Sports) three rounds: 20-second effort trial, run all-out –rest 20″– 30-second effort trial, run all-out –rest 30″– 45-second effort trial, run all-out –rest 45″– one-minute effort trial, run all-out –rest 1′– Compare results to MPHR Workout #117.

Run/Row: Monday, September 19 – Friday, September 23, 2011

MPHR Workout #154 (All Sports) tabata run* *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. If running on a treadmill, set it to a 12 percent grade and 0.5 miles per hour slower than your best 5k pace Stop completely for rest intervals This workout […]

Run/Row: Saturday, September 17, 2011

MPHR Workout #152 for time: 800m run time trial, all-out effort Rest three minutes, then each for time: 3x 400m run, holding time trial pace for each 400m Rest 30 seconds between repeats Deviate slower than two seconds per the time trial pace and foul Foul* = tabata bottom-to-bottom** squat **One Tabata round is eight […]

Run/Row: Monday, September 12 – Friday, September 16, 2011

MPHR Workout #151 for time: one-mile run time trial, all-out effort Rest two minutes, then each for time: 2x 400m run, holding time trial pace for each 400m Rest one minute between repeats Deviate slower than the time trial pace and foul Foul* = one-minute isometric squat hold below “parallel” position Compare results to MPHR […]