Run intervals #3

Workout Summary: a.m. yoga (30')/ pm Run 10 miles (70')

morning yoga session, 30 minutes. Felt like running a bit, but know yoga would be better on the legs after this past weekend.

6 pm: Run 2 mile wu/ .75 mile cd
Run road intervals on Fairmont. 8 teammates showed.
All intervals with a 400 jog in 2:05-2:20 rest, continuous run.
1 x 1 x 1.5 x 1.5 x 1
1 = 6:08/HR ave 130/ mx 146/end of rest 110
2 = 5:49/140/148/112
3 = 9:03/142/153 (Z5)/118
4 = 8:52/152/155/116 (ave HR in Z5)
5 = 5:38/151/159/108 (mx HR in Z5c)

Total 7.25 mile run in 47:00 (6:40/mile pace)
Very happy with this one. Feeling stronger on the turnover, esp on this rolling hill road course, much more difficult than the track.
Just 2 weeks ago, it was difficult to stay in Z5 for the final 400 on my mile repeats. Today, the entire second 1.5 mile and final mile intervals were in Z5 (ave HR). Much stronger than I was 2 weeks prior.
Hamstrings tight but stretched lightly after run and feel fine now. Quad slight twinge but held very stable.
Recovery drink after.

Diet:
Breakfast: cider-vinegar tea, 4 oz yogurt mixed with 1 tbs flax.
1 cup coffee later, 1/2 decaf.
Lunch: 4 med. pieces of mushroom ravioli with marinara sauce and small salad. Water
Afternoon: 1 cliff protein bar and med. coffee splash cream.
Dinner: Met out with group. 3 pints of beer. Pasta with olive oil, mushrooms, pine nuts. Couple broiled potatoe wedges off Ann's plate.