Morning spin, Hill repeats #6

Workout Summary: bike spin in am (16 miles, 52')/pm run hills 9.5 miles (80')

6am: Tough to get up this morning!
Spin 10 min warm up at 75 watts, cd several minutes to get to 16 miles total.
Set 1: 8 X 2 min spins with 1 min rest. Progessive watts locked on each, and held cadence at 95 on all. For recovery, held 125 watts and 50-60 cadence.
1: 200 watts/HR ave 87/max 94/end of rest 85
2: 200/86/97/88
3: 210/102/108/87
4: 210/105/114/88
5: 220/110/120/92
6: 220/114/125/93
7: 250/119/133/97
8: 250/120/133/102

Set 2: 6 X 2 min on each leg (single leg spins) Held cadence at 70 for each leg, and progressed watts each set of 2
First set at 110 watts, second set at 120 watts, third at 130 watts.
No concern of HR on this set because it was not really elevated. This was purely muscular endurance for each leg individually, held at a low cadence with locked wattage. My left leg didnt feel weaker than my right until the final set, then I noticed it was more difficult to maintain the cadence at 70. These drills should fix this problem over the next month or so.

pm run: 6th hill repeat workout: 45 minute warm up with Ann. Around 8:15 pace. She's turning the corner, getting very strong on the run again.
4 uphill repeats, did different hills around the neighborhood, Tried to slightly increase hill ascent on each one. 3 min rest on each except after #2 (4 minutes) to get to next hill.
1 = interval 3:00/120 ft ascent/HR ave 131/max 142/end of rest 111
2 = 3:00/140 ft/137/146/84
3 = 2:30/160 ft/133/147/94
4 = 4:00/260 ft/140/151/120
This 4th hill was tough. Equal to the third except at top, then took 98 stairs up to the very top.
Cool down 8 minutes.
Zone Summary: zones 1 and 2 = 87%
3 and 4 = 10%
Zone 5 (above threshold) 3%
Didnt push super hard on these. Just good strong pace. Wanted to keep majority of hills at or below threshold

Diet:
Breakfast: cup of apple vinegar tea, 1 grapefruit.
Lunch: Thai wheat noodles and grilled chicken, cabbage salad, water.
Afternoon: Med coffee/cream and 1 apple
Dinner: About 12 oz of cheese ravioli with vegi sauce. (15 g fat)
before bed: handful of lifesavers gummi candi, 1 beer while sitting in the hot tub.