This was out first real hard workout of the year.
12x400 (split into 3 stages).
Stage 1: 1 rep every two minutes(supposed to be slower)
80 82 81 78
Stage 2: 1 rep every 2:30(a little faster than before)
77 74 75 73
Stage 3: 1 rep every 3 minutes(working hard but not killing yourself)
70 68 67 65
I did not have to strain myself to hit the times my coach had set up. The last 3 were kind of tough during the last 50-100m, but for most of it I was comfortable. My prs from last year in the 800/1600/3200 were 2:12/4:48/10:30. Is it possible to make any Projections based on this? Thanks for the help.