I thought I'd take a shot

Following the Sunday's heroics at Upper Moreland HS, I thought I'd take a shot at another medium-to-high anaerobic stress workout.

Of the examples below I chose 500-300-200 with 5 min rests. My targets? For the 500m it was 80 seconds (16'/100m), for the 300m it was 45 seconds (15'/100m), and for the 200m it was 28 seconds (14'/100m).

Unfortunately, I hit 82 for the 500, crossing the 400 in 64/65. I struggled on the 300, crossing the 200 in 31 and hitting 47. Finally, I mishandled the 200. I passed the 100 in 14 but faltered in 30-low.

Examples: 3-4x300 (5-8 min rest 39-44, depending on ability); 1x600, 1x500, 20-30 min rest, very fast (1:30-1:38; 72-75); 500-300-200, progressive rests (72-75; 5-8 min; 39-42; 8-12 min; 24-25) or 500-300-200 with 5 min rests (76-80, 40-44, 25-27); 3x200 at 99% with 10 min rests; 1x300, 10-20 min rest, 1x200 at 99%; 300-300-200-200 with 5 min rests (40-43; 25-27).