This week our challenge is to use some of the data we have recently collected. We're going to take a look at those 100 and 200 meter times from the past two weeks. As you'll recall, we've given some estimated or approximate efforts. The 200 reached an 85% max output, and we hit 90% on the 100m. Here's the assignment:
Multiply your 100 time by 0.9 to get a goal/target time for next month. For example, if you ran 20 seconds in your best rep last week (20 x 0.9 = 18) your predicted time in the 100 meters will be 18 seconds.
Double your 200 time to get a realistic 400m goal. In this example, if you ran 45 seconds for the 200, your 400 (at near max effort on a good day) is twice that, or 90 seconds.
Keep these numbers for reference. We'll rest this week then do a little pre test soon.