Interval workout #1 (4 X 1 mile)

Workout Summary: morning yoga/pilates (60')/ afternoon run 9 miles (70')
6:15 am
45 minutes of Yoga, followed by 15' of pilates abs.

6 pm: Run 4 X 1 mile intervals. Goal to get into zone 4 and stay there for 1200 then push into zone 5 for final 400. Course rolling loop. Second mile predominately down, but other 3 were more ascent then descent. Final 400 of third uphill and final 1200 of 4th uphill.
2 mile wu, 2 mile cd. 400 easy jog 2:05-2:30 between each repeat.
1 = 6:15: HR ave 123/max 138 (Z3)
2 = 5:59: HR 134/141 (high Z3)
3 = 5:52: HR 144 (Z4)/155 (Z5b)
4 = 6:05: mostly 1.5-3% grade: HR 148 (top Z4)/155 max

*Felt pretty good for first interval workout. Steady, good stride. Layed back on hips and hamstring slightly tight but otherwise normal. Quad tight during first one, but loosened right up.
Diet:
Breakfast: cup hot cider-vinegar, 1 cup oatmeal w/ bwn sugar and tbs flax
late morning: cup coffee 1/2 decaf w/ cream
Lunch: baja fresh bare burrito bowl w/ chicken (12 g fat), 12 oz orange juice.
Afternoon: small coffee and big molasses cookie.
Dinner: Low fat lasagna with capers, salad with low fat dressing. Mix of sierra mist diet soda and carrot/peach juice.