What is so special about my splits? They are pretty weak. That 20.84 had it been FAT, would have been marvelous as a 200m split in a 400m, but the result was 20.84/29.23 and probably FAT (21.13/29.49).
As for the 400m, I know it was stupid. I usually had my first 200m in about 22 - 23 seconds. When I went out in around 22 seconds, my times would be 48.3 or lower and when I went out in 23 they would be 49.4 or lower. On rare occasion, I went out a little under 24 and in these I usually ran over 50 seconds, but under 51.
Going out that fast made me hit a wall around 250m. Even though I have good sprint endurance, I couldn't even do this type of run in a 300m.
If this were official, I think the 100m split would be close to what I estimate. I usually run the first 40 in about 5.8 seconds in a 400m. This guy probably had his first 50 in 6.1 (That is 24.4 second 200m speed). I went all out at my 40, so I probably had the next 60 in about 5.5 seconds. His next 50 came at a little faster than my cruise pace, so he probably went around 9.75 mps.
Usually, I go around 6.3 in the next 60 and maintain that pace for another 100m or so. He was probably at 100m at 11.1 (20.2 pace). I think 11.3/11.4 is pretty accurate for my first 100m. Had it been FAT, I think the 200m split would have been a touch slower....Maybe 21.1. I've run under 9.75 a few times in my 2nd 100m in a 200m and I have gone 9.56 before, so the 11.3/9.54 is not overstretching it, just the 9.54 was to fit with the 11.3 estimate.
And, what is so great about my PR 300m split? This is pretty slow. A good 300m split is under 32 seconds. If I were to only run a 300m, I doubt it would be faster than my PR 300m split. I hit that 2nd curve very hard. There was nothing I could have done in the first 300m that was better than how I ran that PR. Maybe knock off .05 on the start, so maybe 32.76... I cannot run any harder for 300m whether I run 300m or 400m. The only thing I could have improved on was my final 100 and my start. I think my potential 400m would have been 46.64 - 46.84.
Overall, in my sprints, I saw my limit as:
100m: 10.79
200m: 20.35 (10.79/9.56)
400m: 46.64 (11.39/10.54/10.75/13.96)
The only made up split is the 10.79 All other splits I ran at one point or another.
The 100m time is crap. The 200m is pretty good, but it was completely dependent on my opening 100m. My 5 fastest 100m were: 10.81, 10.91, 10.94 (in 200m), 11.03 (in 200m), 11.08 (in 200m). It didn't look like it was going to happen.
The 400m I think was very possible, but I don't think I would have been anything special. I think I could have been a consistent sub 48 400m runner with a few runs under 47 seconds. My 400m improved a lot when I began running the 800m. What improved most was the final 150m. My average runs were:
12.1/11.2/11.8/15.3
After I started the 800, they were more like:
12.1/11.1/11.5/14.8.
My top speed didn't change, but I was able to maintain faster paces much longer. However, there was no potential for me to break 46 seconds.