Hill intervals #7

Workout Summary: Run 11 (1:26, 1340 ascent)

6pm: Hill repeats. 30 minute warm up jog to hill.
Did alternating intervals 6 total intervals. One 2 minutes and one 3 minutes, and repeated 3 times for total of 6. Each ascent 160 feet. Shorter hill straight up on combination of stairs and sidewalk (101 stairs), the longer 3 min interval to the same point at top, but ran up the road beside the trail instead, which switch-backed up. Each hill jogged back down road 3 minutes for recovery.
Total ascent of hills about 960 ft, and for entire run, 1340 ft.
1 = Time 1:45/HR ave124/ max 148/end of rest HR 91
2 = 3:03/130/147/90
3 = 2:08/132/150/105
4 = 3:00/141/154/95
5 = 2:06/138/155/105
6 = 2:50/146/159/98

Into zone 5 on all 5 hills toward the end of each.
Zone Summary:
0/1 = 77% (67')
2 = 7% (6')
3 = 2.5% (2')
4 = 5% (4')
5a= 5.5% (5') (at threshold), 5b/c = 2.5 % (2') (above threshold, anaerobic)

This was a tough one. What made it tough were the shorter stair repeats, skipping a stair and focusing on shear power. Then alt. with the continuous climb on the road, which was more speed and turnover.
I think we are ready to tackle Mt Tabor hill repeats. Mt Tabor route is a long, about 5 min hill repeat, also with combination of stairs and trail to the top. Maybe next tuesday if not raining. Havent been taking recovery drink after these because we have kept the repeats to under 12 minutes. This week of 15 minutes of difficult intervals probably should have had a recovery drink. Will start the recovery drinks next week though.
Diet:
Breakfast: cup hot cider vinegar tea, 1.5 cup oatmeal w/bwn sugar and tbs flax. Chased with mint tea.
Late morning, coffee
Lunch: 2 peanut butter and honey sandwiches on wheat, 1 orange, diet sierra mist
Afternoon: Thai tea latte, soy. 1 cliff protein bar
Dinner: 6 oz salmon with mango glaze, scoop of rice and mashed sweet potatoe, side of black beans. Big sprite, 1 beer.
Handful of gummi candy before bed.