We did a "ladder" today -- starting at 400m, then 600m, then 800m, then 1 km, and then back down to 400m again. The goal was to keep consistent pace the whole way. I pushed the hamstring more than ever before this time, and it worked out okay.
We were on the 200 m. track. Here are my times (and my 200 pace):
400m: 1:50 (55 sec.)
600m: 2:40 (53 sec.)
800m: 3:31 (53 sec.)
1000m: 4:24 (53 sec.)
800m: 3:30 (53 sec.)
600m: 2:37 (52 sec.)
400m: 1:40 (50 sec.)
So, I was pretty happy. I finished stronger than I started, my times were consistent, and I pushed myself as hard as I could -- particularly for the 1000 and 800 runs. I had been targeting between 52 and 53 seconds and I ended up at just a hair under 53 second laps on average. Total distance (including 200 rest laps) was 5.8 km (3.5 miles).
Comparing these times to my ladder of July 28, 2010, I typically did 50 second laps (4:10/k.). So I'm not quite there -- but I'm not far off!