Hill repeats #4

Workout Summary: morning yoga, afternoon run: 9 miles (1:12/1100 ft ascent)


6 am: yoga 35 minutes
6 pm: Run 9, starting to acclimate to the hill workouts
Run 30 min warm up
6 X 2 min uphill repeats with = rest jog back down.
First 4 steady state
5th worked to max final 30 seconds
6th worked to max from 30 sec mark to 90 second mark then tried to hold final 30 sec at max HR
Worked hard on these, about 150 ft ascent on each climb. Forgot HR strap but I know I was in zone 4 and 5 for more than 30%

Suprised my legs held up. Very tight and tired yesterday and this morning. Yoga hurt a bit this morning but loosened my hamstring up enough to run nearly pain free.

Diet:
Breakfast: hot caffeine free tea, 1 oz box dry bran flakes and a 6 oz yogurt. Med coffee 1/2 decaf
Lunch: Vegi spinach wrap and 2 oz bag of sea salt chips, water
Afternoon: Cliff protein bar (20 g) + med coffee
Dinner: stopped at KFC on way home. BBQ chicken sandwich and a chicken breast wrap, side of green beans, 1 beer.