400, 150s, weight pulls

Warm and a bit humid at the Sewanee track, light south wind, 76º.   I started today with a 400m,  with a conservative first 200m, and a max effort 2nd 200m.

Hoka trainers on

400m - 57.82 (28.19, 29.63)

2 x 150m - 18.88, 18.97

2 x 5 - 55m full effort sprint weight pulls w/ 45 lb dumbell on turf ~ 9 -11 sec

I set my goal for a 28/30 400m.   The goal was to make the first 200m as easy as possible, and I ran it more than a second slower than race pace.  I was happy to get the 2nd 200 under 30, despite some rigging in the last 20m.  My third 100m (14.34) was faster than my second (14.57).   My last 100m was 15.29.   I usually race at about 3.5 to 5 sec differential between my first and second 200, usually about 26.8 / 30.7.   The goal is to get my second 200m down to what I ran today.  That would yield a mid 56.   It's possible.  

The weight pulls were pretty exhausting at the end of a workout.  Got out at just before dark ahead of a dramatic storm front.  

137.8 lbs after workout.