Did a Ladder tonight. 400 m laps x 1, 2, 3, and 4 (so, 1600 m.) and then back down 3, 2 and 1 400 m. lap. Here are my splits:
400: 1:37 (3:57/k pace)
800: 3:31 (4:18/k)
1200: 5:18 (4:23/4:17/k)
1600: 7:06 (4:25/4:20/k)
1200: 5:32 (4:37/4:27)
800: 3:34 (4:23/k)
400: 1:39 (4:05/k)
So, not awful. The hamstring wasn't bugging me much -- and if it did, I just worked through it. I was particularly happy with my last two laps where I was tired and a bit sore, but kept working through it. Comparing to last year (see August 2011 blog posts), I was 3:27 for 800m. and 1:34 for 400 m. So just a few seconds per lap slower.
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