Originally Posted by CoachSuzanne
I'm curious what your RPE was, but there is a nadir in your SPL at repeat #3 at a tempo of 1.14. You get faster after that and SPL goes up, but what was your effort level?
I'd like to see you able to hone in on the 6:00 pace (1.14 or 1.15 tempo) as it looks like that's a nice area where form/endurance still holds together, and then explore the faster tempos in shorter repeats.
Maybe something along the lines of
3 Rounds of 4 x 200m as 1.18, 1.16, 1.14, 1.12
You'd be fresher when you hit the 1.12 tempo. or do 2 rounds of 5 x 200m and take it down to 1.10 again.
Great analysis and advice. I would make virtually the same adjustments, except staying with 400m repeats, though it means I'm not as fresh later in the set. This is simply because on 200m repeats I have some wind or current assist going south and thus my times on odd/even 200s aren't repeatable.
My effort level wasn't noticeably greater on the last 2 x 400. I was trying to preserve efficiency by remaining light and relaxed. However I did begin feeling a slight edge of fatigue on those, due to being undertrained.