400m Run Intervals

Thursday 12-23 OPT Day 91:
TRAINING:

Run 400 m @ 70% (1:34)
rest 1 min
Run 400 m @ 80% (1:30)
rest 2 min
Run 400 m @ 90% (1:28)
rest 3 min
Run 400 m @ 100% (1:26)
rest 1 min
Run 400 m @ 50% (2:41)
rest 1 min
Run 400 m @ 100% (1:34)
rest 1 min
Run 400 m @ 50% (2:31)
rest 1 min
Run 400 m @ 100% (1:29)
rest 1 min
Run 400 m @ 50% (2:23)


Notes: Ran all of these in my Vibrams. Felt really smooth and was able to maintain the forefoot running on all runs...however...3 hours later I am wondering if I will be able to walk tomorrow. My calves are pretty tight and fatigued.

I am terrible at gauging my percentage of effort on runs. The first 400m I coasted in at 1:34. I felt really good. Almost wish I would have pushed it as hard as possible to see how fast I could have ran. My best prior to today was 1:29ish. I ran the 4th 400m in 1:26 (PR by 3sec).