400m “breakdown” workout– Sunday, Jul 14, 2024

Sun, 7/14/24

400m “breakdown” workout– Sunday, Jul 14, 2024

	400  (7’ rest)	350 (6’ rest)	300 (5’ rest)	250 (4’ rest)	200 (3’ rest)	150 (2’ rest)	100 (1’ rest)	50
Date race time	85%	85%	90%	90%	95%	95%	100%	100%
56	64.4	56.35	46.2	38.5	29.4	22.0	14	7
58	66.7	58.36	47.85	39.86	30.45	22.8	14.5	7.25
60	69	60.38	49.5	41.25	31.5	23.63	15	7.5
62	71.3	62.39	51.15	42.6	32.55	24.4	15.5	7.75
64	73.6	64.4	52.8	44	33.6	25.2	16	8
66	75.9	66.41	54.45	45.38	34.65	25.98	16.5	8.25
68	78.2	68.42	56.1	46.75	35.7	26.77	17	8.5

A few of us set out to do this workout, choosing the pace that made sense. Chuck, Kate/John (and her phenom of a daughter and her daughter's friend), Bruce, and perhaps one other joined in. While some stepped in and out of the series or simply didn't finish, the effort was good. I stuck to the 58 sec row, as my right hamstring started to ache.