400 @ 51 high 8 min.
300 @ 36 mid/high 10 min.
200 @ 24 low/mid
47-49 seconds would be my guess.
sounds about right.
How about this one.
Rolling start 250m @27.7h rest25 min then roll relaxed but fast 21.9. rest 20 min then relaxed but fast150@16.0?
Sorry the 21.9 was for 200meters.
Depending on how well the runner comes home, could see high 46-low 48.
27.7 is rolling pretty good. I have done 250 in 29.5 rest 90" 150 in 19.8 and have run 50.37, 50.18, and most recently 50.00 so far this year into really bad bad wind. I have also ran 300 in 36.4 rest 90" 100 in 12.9. Today I did 3x150 in 16.2, 16.5, 16.5 off of 8 mins rest. With 27 for 250 and a 21.9, 16.0 you are fast enough to easily run a 47. What have you ran so far this year?
Ran 46.8 last year off of 28.5 doing same wo This year 47.5 a few weeks ago in bad weather.