53.44 hand timed in the 400 meter dash at 6'0 and 214 LBS from 2013.
Is this a good time for someone that weighs 214 LBS at only 6'0 tall?
I was training two days a week at the track and gym the same day when I did this. And always did the 4 by 200s exactly 4 days before the race. So I would do the 4 by 200s on a monday or tues and race on friday or sat. Ninety six full hours of rest in between the hard workout and race.
The workout leading up to all my 400s was a 4 by 200 with rest times of 2:30, 5:00 or 5:30, and 2:30.
I'm wondering if I would have seen better results with a longer rest time on the 400s. For instance if I would have ran each 200 with a full 21 mins of rest like I did for my 4 by 100 workout leading up to the 4 by 200 workout.
I also was powerlifting after the track workouts.
But overall is this good for a non-myostatin deficient person that weighs 214?
How would I compare to the best crossfit athletes in the world? Do any crossfit athletes weigh 214? Or are they all 195 or so?