Anaerobic capacity training

Today I started my anaerobic capacity training on soft grass and it was muddy in places. Great for xc running specific training.
4x400m with 90 sec jog recovery.
This will be done x1 weekly. January x2 weekly.
This session is good for lactate tolerance, speed and strength.
At the end of the session, it wrecks your guts, and makes you feel sick.
On the plus side, you will be stronger than ever....