Even if you're a two-wheeled athlete, I posted on my running blog for anyone interested in speed work -- look for more posts on this as I try to get back on the track and make my slow legs slightly less slow.
http://experimentalharrier.blogspot.com/2012/08/first-day-of-speed-work-trying-not-to.html
http://experimentalharrier.blogspot.com/2012/08/first-day-of-speed-work-trying-not-to.html
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