Bret

Bret, that's a perfect workout! You should feel zonked after it; it's a full-on, VO2 max workout.

Your 400m splits should be about 4 sec's faster than your 400m splits for your 4x1 mile sessions.

You've done your 800's @ 82's/83's so your 400m splits for your mile reps should be around 4 sec's slower (86's) - 5:44 pace (sound about right?).

Now what you need to do is make sure when you do your next session of mile reps that you hit at least 85 sec's for each 400m and do the mile reps in at least 5:40's. I suspect you'll hit the 400's in about 84 sec's to give you 5:36 reps. You might even go faster.

So, to sum up - in your next session of 4x1 mile, you should be targeting about 5:36 or even 5:34 pace. What pace you do the mile efforts in, dictates what pace you should target for your next session of 5x800m's. You improve quickly with these sessions and they are ideal for about 4-8 weeks of hard work. Great stuff and great workout.

How did Delaney The Dastardly Destroyer go on her final day?

I can't add any insight beyond what Bam already said, so I'll just say nice workout this morning!

Thanks Bam. I was pretty spent after that one. And you are correct 5:44 appears to be right for the the mile reps.

Delaney's team were champions in the tournament. Hard fought game in the semis which was quite exciting with an equalizing goal from her team in the final seconds of normal time. No score in the extra periods and so they went to a penalty shootout for the victory. Delaney had a cracker of a penalty. Made her dad proud. They won in the finals also on penalties - but both teams were really tired and were at a 0-0 draw until they lined up for the spot kicks. Thanks for asking.