200m

[tamfb]

@lkh

I personally do this–about the same as Ato with 2X70 in spikes with long break, and this comes at the end of a long warmup (and of course John Smith is somewhat notorious for long warmups).

But for someone running ~11.0/22.8, how long of a break (and how extensive of a warmup) would you use?

I would say 10-12mins.