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@HatBeard
80 second reps are still bloody good. I can manage 12x400 at about 88 avg. at the moment but feel myself fading on the last 2 definitely.
In the Run Dem world I managed to step up another pace group to their second fastest one 'baby elites' last night and got dragged through central london at 6:46 min/mile avg pace for almost 6 miles. obviously lots of stoppages at traffic lights and such so wasn't a solid continuous effort but as it's around about the same pace as my current 5k pb if not slightly faster that was probably a good thing. Felt amazing to really push myself though, finished with a sprint and was breathing like Darth Vader having an asthma attack but the major endorphine rush made it all feel worthwhile.