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  #136  
Old 18th Aug 15, 04:40 PM
Jono Jono is offline
Real Name: Jonathan   Gender: Male  
Location: Derbyshire
 
Nice one! If you can do 29s 200m after all of those other longer repetitions, you can definitely maintain that speed for a full 58-59s 400m when fresh IMO.
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  #137  
Old 19th Aug 15, 02:55 PM
Fulmar's Avatar
Fulmar Fulmar is offline
Age: 39   Gender: Male  
Location: Lisbon, Portugal
 
2014: 2,857.00 miles
Week: 0.00 miles, 0 hrs 0 mins
Year: 438.95 miles, 59 hrs 13 mins
Excellent, Mr. Bullseye!
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  #138  
Old 3rd Oct 15, 02:07 PM
Jono Jono is offline
Real Name: Jonathan   Gender: Male  
Location: Derbyshire
 
Not an official attempt, but earlier on this week I found a new 4 mile loop/route which has a fairly steep hill (0.23mi @ 7.3%) in the middle of it. It felt hard to jog up (like 10:00/mile pace), and I noticed the Strava CR was 6:01/mile (81secs), so it got me wondering how fast I could sprint up it as it would be similar to a 400m sprint, so today I decided to jog around the loop again and go hard on that specific part.

Result (according to the lap I created on my watch):
5:23/mile (74secs)
Grade Adjusted Pace: 4:02/mile!!!

Maybe I'm in sub 60 400m shape after all, even though I've mostly been jogging for the last few months lol. So I basically held 4:02/mile pace for 74 secs - surely that means I can hold 3:59/mile for <60 secs, since that's 14s less work required (which is a lot at this effort level).

This is assuming the GAP is accurate though, which I doubt.
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  #139  
Old 3rd Oct 15, 02:23 PM
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Gary5k Gary5k is offline
Real Name: Guess !   Age: 39   Gender: Male  
Location: East Sussex
 
Quote:
Originally Posted by Jono View Post
Not an official attempt, but earlier on this week I found a new 4 mile loop/route which has a fairly steep hill (0.23mi @ 7.3%) in the middle of it. It felt hard to jog up (like 10:00/mile pace), and I noticed the Strava CR was 6:01/mile (81secs), so it got me wondering how fast I could sprint up it as it would be similar to a 400m sprint, so today I decided to jog around the loop again and go hard on that specific part.

Result (according to the lap I created on my watch):
5:23/mile (74secs)
Grade Adjusted Pace: 4:02/mile!!!

Maybe I'm in sub 60 400m shape after all, even though I've mostly been jogging for the last few months lol. So I basically held 4:02/mile pace for 74 secs - surely that means I can hold 3:59/mile for <60 secs, since that's 14s less work required (which is a lot at this effort level).

This is assuming the GAP is accurate though, which I doubt.
Crikey just looked at your Strava for that, thats some pace up a hill!! As a training tool i'd try using that for some hill reps, so after a 1-2 mile warmup do 8-10 reps like this, jogging back down and repeating. Be a great workout, and yeah you must be very close to a <60 400m. Have you got a track to have a go? ideally with someone fast to do it with - helps a lot to 'race' it.
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  #140  
Old 3rd Oct 15, 02:40 PM
Jono Jono is offline
Real Name: Jonathan   Gender: Male  
Location: Derbyshire
 
Maybe in the future I'll do that! At the moment that's not my aim though, and I don't want to risk anything or get fatigued and sabotage my current base building style training
But I reckon if I did max effort short sprints on flat or hill (with full recoveries) 1-2x per week, it'd sharpen me up for this kind of stuff!

I did an attempt at the track in December 2014. I remember posting an older one, but don't think I got around to posting this one: https://www.youtube.com/watch?v=-SzHlgpItFM

Edit: Here's the Strava activity that went with that 400m attempt: https://www.strava.com/activities/232147930

Last edited by Jono; 3rd Oct 15 at 02:42 PM..
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  #141  
Old 14th Jun 16, 08:19 AM
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JBullseye74 JBullseye74 is offline
Real Name: JAMES   Age: 42   Gender: Male  
Location: CHESHIRE
 
hey folks.... managed a 28sec 200 last week at the end of a 10x200 track set.
on target for the sub 60... now got another niggle again ;-(
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  #142  
Old 14th Jun 16, 04:21 PM
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Fulmar Fulmar is offline
Age: 39   Gender: Male  
Location: Lisbon, Portugal
 
2014: 2,857.00 miles
Week: 0.00 miles, 0 hrs 0 mins
Year: 438.95 miles, 59 hrs 13 mins
Wow! And at the end of 10x200m! Great time!
I hope that niggle won't be more than just that.
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  #143  
Old 14th Jun 16, 05:42 PM
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JBullseye74 JBullseye74 is offline
Real Name: JAMES   Age: 42   Gender: Male  
Location: CHESHIRE
 
Quote:
Originally Posted by Fulmar View Post
Wow! And at the end of 10x200m! Great time!
I hope that niggle won't be more than just that.
Thanks mate... lt hope so :-)
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  #144  
Old 14th Jun 16, 07:05 PM
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RunSpoonRun RunSpoonRun is offline
Real Name: James   Age: 32   Gender: Male  
Location: Worcester
Staff Member
 
Great stuff James
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