make it through the workout somewhat comfortably and with success in hitting the times

Saturday, 12/19--cold (35-degrees), windy day today, at the time of my workout at Radnor HS with Bruce, Duncan, Carla, Chuck S., Chuck K., Ray, Neil, his girlfriend Faye.   

I decided we'd (Bruce, Ray, and I) do 5x200; 5 x150; 5x100.  We'd take 2:45 between each repeat and no additional time between sets.  The other folks did their own thing.  Chuck and Chuck did three (3) simulated 800s (400, 60 sec rest, 200, 30 sec rest, and 200, 5 min rest)

My runs, with Bruce and Ray in tow:

200s (30 sec goal pace...for 800m race): 29-high, 31-low, 30-mid, 30-low, 30-high.  Relaxed pick-up run.
150s (20 sec goal pace...for 400m race): 21-high (I realized we had run longer than 150, on account of being disoriented by the other "150" mark), 21-low, 20-mid, 20-mid, 20-mid, 20-mid.  Relaxed sprint.
100s (sub 13 sec goal pace...for the first 100 of a 400m race): 12.9, 13.1, 12.6, 12.6, 12.5, 12.7.  Relaxed sprint.

I told Bruce that he should be 2.5 seconds behind me for the 200s (33-mid), about 1 second off me on the 150s (21-low), and less than a second slower than me on the 100s (13-mid).  He could obviously run the times above, but my goal was for him to make it through the workout somewhat comfortably and with success in hitting the times.  

This day two years ago I did this same workout, but with six (6) repeats per distance. 

My runs at that time (2013) were:

200s (30 sec goal pace): 29-high, 30-low, 30-low, 30-mid, 30-mid, 30-low.  This was for the 800 in me.
150s (20 sec goal pace): 19-high, 20-low, 20-mid, 21-low, 20-high, 20-mid.  This was for the 400 in me.
100s (sub 13 sec goal pace): 13.1, 12.8, 12.8, 13.1, 13.1, 12.4.  This was for the 200 in me.

A week 'til showtime #1: The Armory!