Speed Work Ladder

Tonight we were at the Thompson Arena track with the Legendary John Ferguson, doing a "ladder" -- shorter distances (starting at 400 m.), ramping up to 1000 m and then back down to 400 m. Here are my splits:

400 m.: 1:39 (50 sec. lap)
600 m.: 2:27 (49 sec. lap)
800 m.: 3:18 (49 sec. lap)
1000 m.: 4:16 (52 sec. lap)
800 m.: 3:30 (52 sec. lap)
600 m.: 2:34 (52 sec. lap)
400 m.: 1:39 (50 sec. lap)

The average time per lap was 50.41 seconds (when I put everything into a spreadsheet).

Back in 2012 when we did this (not long after my hamstring injury) my times were:

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.)

for an average time of just under 53 seconds.

And in 2010, we did a similar ladder (in the rain):

http://blog.brucelamb.com/2010/07/speed-work-ladder-in-rain.html

My paces were:

400m: 4:15/k (51)
600m: 4:15/k (51)
800m: 4:14/k (51)
1000m: 4:07/k (49)
800m: 4:07/k (49)
600m: 4:07/k (49)
400m: 3:40/k (44)

for an average lap pace of 49.28. So I'm just over 1 second slower per lap than I was able to achieve pre-hamstring injury back in 2010.

Definite progress!