TODAY WE DID A TRACK WORKOUT WHICH WAS 400M, THEN JOG 200M, THEN 200M. AFTER THE 200M, WE REST 4 MINS FOR THE NEXT SET.WE DID 2 MORE SETS OF THIS.
FOR THE 400M AND 200M IST SET I RAN 71 32
2ND SET I RAN 70 31
3RD SET I RAN 70 31 AGAIN.
SO BASED ON THIS CAN U PLS GIVE ME A TIME ESTIMATE OF WHAT I CAN HIT FOR THE 1600M AND 800M OR (1000M), THANK U VERY MUCH.