My PRs in the 400m and 800m are:
56.5
2:10.34 (indoors)
I did a 8x400m workout in flats with 3 minutes inbetween each rep and 4 minutes after every 4. I hit pretty even splits of:
1:09, 1:10, 1:10, 1:10, 1:10, 1:11, 1:12, 1:09
What do you think I could run in a real race spiked up?