Sessions I've done recently:
5x400 with 2:45 recovery in: 59.7,59.7,61.3,61.5,61.9 (tired from session day before'
10x200 all in 28 with 90 sec rec
6x300 all in 43/44 with 2 min rec
I've also done long 2 min efforts with 1 min recovery and some 1500's in 4:15..
What do you think I can do for 800?