3 x Run 1600m @ 95-97% effort, rest 20 min b.t efforts
(practice Muscle-ups/HSPU's b/t efforts - only a few reps)
first 1600m : 5:51
2nd 1600m : 6:20----was at ~2:58 at 800m but couldn't hang on
3rd 1600m : 6:29 ----was at ~2:58 at 800m but couldn't hang on.
all sets done on an official High school track.
legs didn't respond well after first 800m on sets 2 and 3. I used to a do a lot track work while training for soccer and actually don't mind it too much. I prefer the training to be 200s, 400s with a few 800s and only 1600m pieces occasionally.
My ability on the track has actually gotten worse over the years after starting xfit style training. I've gotten much better at plenty of other things but for example my 3k time at last OPTathlon was 11:46. In college (2003) my 3200m time was ~ 11:55. If I could put that old (read 22 year old) engine in my body now with added strength and skill in Crossfit I think I might perform much better.
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