2 Parts from Norway

Part 1
5x500 meter hill sprints
60% start finish 110%
Start out running 60% picking up the pace until the final 150(the steepest) meters pulling out full tilt boogie.
In times past I would walk this hill down to the start. This time I decided to jog down to the start. Jogging down cut my rest time in Half. It took me about two and a half minutes to jog down. Where as before I would take about five minutes to walk down to the start. I kept my times for the running below one minute fifty. Two runs were one minute forty.
Part 2
Every minute on the minute for 15 minutes:
Set the clock for a minute. Every minute on the minute do two muscle ups and as many air squats as you can with the rest of your time. So if you do two muscle ups in 15 secs you have 45 secs to complete as many air squats as possible. Continue this until you have been going for 15 minutes.
I did 30 muscle ups and 408 squats in 15 minutes. I really pussed out in the middle of this wod. Somewhere around minute 8 I started to just cruise and average only 20 or so squats. Then towards the end I started to pick the pace up again. I think 500 is definitely possible maybe more. I just have to keep the focus going through the whole session.
I finished this part off with 50 knees to elbows. Something like 25 15 10
I did this wod alone. Which is OK . But I know that it helps the competitive drive when you have a chance to train with a partner. I hope I can find someone to train with me again soon.
The weather was perfect to train outside today. I really enjoyed this session today. I was really happy with the muscle ups. I managed two unbroken every minute. That felt great.
Nutrition:
My diet has still been a little half assed lately. I will have some pretty good runs where I am true to my self and giving my body the fuel it needs. Then I get lazy and start putting together some bull shit meals here and there. It is spring time here in Norway and this is the time were every one wants to be festive. I just need to stay the coarse and be prepared and that means quite being lazy.