Hill repeats #5

Workout Summary: a.m. yoga (30')/p.m. run 8 (60') weights (20')

5:45 am: 30 min yoga

6pm: weights arms, 20'
Treadmill run 8 miles: 2 mile wu at 7:30 pace
3 sets of 2 minute hill intervals with 2 min rest between. Held 7:30/mile pace for entire workout. Each set progressive inclines at 3%/6%/9% then back to 0% for 2 min rest.
Set 1: 3% (HR ave 118/max 134/end of rest 124) 6% (135/142/130) 9% (145/156/133)
Set 2: 3% (137/140/131) 6% (144/151/136) 9% (149/158/134)
Set 3: 3% (140/144/135) 6% (147/153/142) 9% (149/162/140)

Held 7:30 pace for cd total 1 hour.
Good 18 minutes of hill work. The 18 min of rest was not easy either, holding 7:30 pace only brought HR dowon into zone 2 on the 3%, and down to zone 4 on the 6 and 9% repeats.
* Same workout as last thursday, except I had to drop down to 8 min pace for the 9% segments.

Zone Summary:
1 = 30% (18')
2 = 30% (18')
3 = 19% 911')
4 = 6% (4') sub-threshold
5a= 9% (6') at threshold
5b= 5% (3') above threshold, VO2 mx
5c= .5% (20") anaerobic

Diet:
Breakfast: 1 cup hot water with tbs of apple cider vinegar, 1 grapefruit
Late morning: cup coffee 1/2 decaf and 1 oz box dry bran flakes
Lunch: 6 oz cod on bed of spinach with 4 oz rice, water
Afternoon: Cliff protein bar and cup of hot peppermint tea, coffee later.
Dinner: 6 oz beef tips and noodles