I didn't get a chance to check my blog to see what times I had done previously, so I just picked 1:40 for 400 m. and aimed for 45 seconds for the two 200 m. laps. Coach John wanted us to do a 200 m. recovery lap and I aimed for roughly 2 minutes -- although most of the time it was around 1:45. Here are my splits:
0:45 (200 m.)
0:44 (200 m.)
Comparing these times to a year ago (http://blog.brucelamb.com/2013/01/speed-work-7-x-400-2-x-200-m.html), they are a tiny bit slower -- but certainly comparable. Compared to 2012 (when I was recovering from my first hamstring injury), my times are much better (http://blog.brucelamb.com/2012/01/hamstring-treatment-day-61-first-speed.html). There aren't any other times comparable that I could find in my blog going back through the years.
Anyhow, I'm happy with tonight's results. I pushed hard, but not absurdly so. And an hour after the workout, my hamstring feels fine.