Today I did 3 x 150 at 17 flat -mid with a rolling start. For the first 2 they were like exactly 17 flat but I paused late on the last one and felt I tied up a bit during the end but assumed I was about the same time wise. My average mile pace that the watch recorded was 3:04 mile pace. What does this say about my 400 speed? I'm pretty lean so I'm probably gonna invest my time into the mile next year but my 800 times been my best so far. I'm in the midst of 80 mile weeks with tons of threshold currently but to try and get faster I've been doing some short flying sprints like 60 meters, 8 x 8 second hill sprints and some sprint endurance like today. Anyone have experience with something like this?