Trevor, I know there are some here who have successfully used the info from http://shop.charliefrancis.com/products/no-excuses-basement-tempo-advanced and http://shop.charliefrancis.com/products/no-excuses-basement-tempo-advanced-two for tempo but not sure about lactate work specifically.
KK, here is the site http://imageshack.us/ if you require a hand flick me a PM.
Here is another session I used for a while, I did out to 50m but you could extend beyond that. Each set took me just under 5 minutes but a good athlete will be between 4 and 4.5, they will be sucking air like a vacuum cleaner though 
Medball throws
Hurdles
6 x 10 hurdles
walkovers
over /under
Conditioning on grass
markers at 10m, 20m, 30m, 40m, 50m
fast jog to each and back and do burpees (10m = 1, 20m = 2 etc) before next rep. Work up to 50m and back down to 10m. Repeat 3 times with 2 min rec between each set
abs 10 x 30 sec on / 30 off various exercises
medball circles x 10 each way
10 min run