Road intervals #4: feeling a bit better

Workout Summary: am swim 2500 m (50')/ pm run 11.5 (1:23)


6 am: Swim 2500 m (2700 yd)
Finally felt a bit better on the swim. My legs have been trashed, which kills my swim. Legs a bit better today. Decided not to add my typical morning run to give them some more rest.
1000 pull wu
10 x 100
First 5 on 25 sec rest, all in 1:40/100 m pace
Second 5 on 20 sec rest, all descending: 1:39, 38, 36, 36, 33
500 cd pull and with hand paddles, 8:45

5:30 pm: 2 mile warm up (16'), 2.5 mile cd. (20:30) 7 Mile interval set.
4 X 1.5 mile with 400 jog rest between, continuous run. Wasnt sure how legs would feel so took first one out in Z2 and into Z3 final 400. Rolling course on road.
1 = 9:25/HR ave 123/max 142/HR end of 400 rest (2:12)104
2 = 9:00/ave 144 (Z4)/mx 153 (Z5a)/HR end of 400 rest (2:15)104
3 = 8:55/148 (top of Z4)/ mx 151/HR end of 400 rest (2:30) 107
4 = 9:04/148/mx 155/ HR end of 400 rest (2:00) 120

Ave HR for core workout, 6 mile intensity + 1 mile of total recovery = 136 (Zone 3)

*Intervals 1/3 were the same loop, as were 2/4
1/3 had 3/4 of the 1.5 mile incline and = amt of decline
2/4 had only the first and final 400 decline, the middle 1 mile was gradual uphill. These were tough.
*Didnt neg split the final interval time wise. Important thing is: I progressed my HR through each one. Each interval my max was higher (except #3 finished downhill). The 4th was my highest HR so that tells me I worked harder even though the time didnt show it.

**Notice my ave pace per mile for the 6 mile of intervals + the total 1 mile of rests was 6:30 per mile pace (45:30). This is how it's done! 7 miles ave pace including rests 45-60 seconds faster than IM goal pace.

Diet:
Breakfast: 1 cup oatmeal with 6 oz yogurt mixed in and 1 tbs flax. Med coffee 1/2 decaf splash of cream.
Lunch: Baja fresh chicken and rice bowl with added black beans. Diet sierra mist
Afternoon: med coffee, 1 apple, cliff protein bar.
Recovery drink after run.
Dinner: Mexican with the group. 1 chicken enchilada and 1 chicken tamale, no cheese, no sour cream, etc. Some chips and salsa. 1 beer. 1 sip of tequila (they forced me)...tiny sip. smoooth.