http://connect.garmin.com/activity/388192194
120m (3:28)
117m (3:33)
127m (3:17)
124m (3:20)
125m (3:20)
122m (3:25)
126m (3:19)
135m (3:05)
Neuromuscular/leg speed session (basically a bit more snappy than strides). Felt fine, just covered 6k. I reckon my max speed over 100m is probably about 17 -18 seconds, not much in the fast twitch department.
Great predictor calculator here: http://ausrunning.net/marathons/statistics/pacecalc.php
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