Ladder from 400 m to 1,600 m. and back to 400 m. at TD Waterhouse Stadium

Tonight, we did a ladder in 400 m. increments from 400 metres to 1,600 meters and back down again. A two minute (200 m.) break between each repeat. I started off looking for 1:40 per 400 m. -- but it didn't last long. Here are my splits:

400 m.: 1:37
800 m.: 3:22 (1:41/400m)
1200 m.: 5:08 (1:43/400m)
1600 m.: 6:58 (1:44/400m)
1200 m.: 5:22 (1:47/400m)
800 m.: 3:37 (1:48/400m)
400 m.: 1:37

So I finished with the same 400 m. pace at the end -- but my last few multi-lap repeats were very tough. Overall, my average lap pace was 1:44.

Comparing to last year on August 8, I was a bit faster. But not as fast as in 2011.