Notes
I ran with Sara on the Dirt Road by North Rainbow Dam. I decided to do my uptempo workout this morning since the wind wasn't blowing. I started with a mile warm-up, then 13 x 400 meters with 400 meter recovery run between each.
I managed to fit in 13 segments. Times are off my Garmin, so accuracy is a bit skeptical, nevertheless, here they are: 1:43, 1:28, 1:26, 1:30, 1:27, 1:27, 1:24, 1:53, 1:44, 1:31, 1:33, 1:36, 1:30. These are all likely between 5 and 10 seconds slower, I believe, so..... Plus they involve a hilly dirt course. I think that they established a baseline, however.