In a macro, the number on a pause is in deci-seconds, so pause 10 is only one second. That's why you need a large pause like RDawg suggests.
Sneak and FD are pretty easy to max just through normal use (especially if you just use them whenever you notice they're off cooldown). I never had to spend a bunch of time in tunnel spamming skills to max them.
I personally don't use a macro for FD in combat -- I just turn attack off and then FD. The only real benefit to this is that a macro won't show whether FD is up or not whereas an FD button will, but since I have 3 full hotbars, I would rather not waste an extra hotbar slot to see whether or not FD is up. I have probably died about twice due to having attack on when FDing accidentally, but that's fairly rare all things considered.
If you do use a macro for FD in combat, you probably want something like:
/attack off
/pause xx
/doability y
And you can experiment with the number of deciseconds to pause. It probably can be pretty small.
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