so should i start doing x3 80m x3 100m x3 120m at 90% or sumfing else.
First, that is a little much for one workout. Second, I think you'd benefit from reducing the volume and increasing the intensity. Third, don't pigeon hole yourself in to only doing that workout. There's nothing too bad about that workout but one workout does not mean anything without the context the workout is done under. In other words, there is much more to success than any single workout. You'd be best to develop a systematic program rather than worry about individual workouts.