This was a solid workout I can be proud of!

I figured I could do a "pick up reps" workout, even at 6AM.  As designed for a 2:00 800m high school runner, the workout is 8x400 with 90 seconds rest.  400 #s 1, 3, 4, 6, and 7 are supposed to be 70 seconds, while 400 #s 2, 5 and 8 are supposed to be in 64.  Since I knew I didn't have the guns to do this workout as designed and time was of the essence, I made an important modification.  I turned the 400s to 300s.  I wanted #s 1,3,4,6, and 7 to be in 52.5 seconds, or 17.5 seconds per 100 meter.  The faster 300s I wanted to be in 48, or 16 seconds per 100.  I'd take two minutes' rest.  (In the past, three minutes was my standard.)

300: 34/52-low
300: 30/47-high
300: 34/51-mid
300: 34/51-low
300: 31/47-mid  
300: 34/51-low
300: 34/51-high
300: 31/46-high

This was a solid workout I can be proud of!