Run Interval session

Workout Summary: morning yoga (45') / pm run 10 (72')

Zone Summary: for the 46 mile workout
1 = 16%
2 = 13%
3 = 16%
4 = 18%
5a= 24% (11 minutes)
5b= 12%

*Good distribution through all major zones. Although, thats alot of time in zone 5a and b considering my pace was not that dramatic.

Plan is to run today after work. Got called in on call last night after midnight. Didnt get to sleep until around 2. Pretty tired at work but we'll see how it goes.
Managed to get in my yoga session before work though.

6 pm: Run intervals
2 mile wu in 17, 1 mile cd in 9 minutes.
3 X 2 mile repeats on fairmont loop.
1 = 12:20 HR ave 137 (Z3)/max 150 (Z5a)/end of rest 94 (= 1 mile upincline and 1 mile down)
400 rest in 2:30
2 = 12:10 HR ave 145 (Z4)/max 155 (Z5b)/end of rest 115 (1.25 miles of this were up incline)
400 rest in 2:15
3 = 12:10 HR ave 152 (Z5a)/max 157 (Z5c)/end of rest 124 (ran reverse of #2 interval)
800 rest to total 7 miles for session.
Total time including rests = 46 minutes for 7 mile workout (6:34/mile)

**I ran a bit slower than my 1.5 mile repeats a couple of weeks back on same loop. Yet my HR should not have been average into zone 5 on the third. This does NOT mean that I am fit and able to achieve a higher HR during the interval. That would be true if I also ran faster. But, because I couldnt run as fast, yet my HR was much more elevated, this means I am not recovered from Sunday's race.
I was planning on running 4-6 in am tomorrow. Cancelled.
I was planning on running 18 sat, out marathon pace, back 30-45 sec faster per mile. Nope. Now I am just running 18 easy the entire way. Marathon pace to 30 seconds slower.
Tomorrow I am only swimming.

Diet:
Breakfast: 3/4 cup oats with 6 oz vanilla yogurt mixed in. Cider-vinegar tea.
Lunch: 6 oz piece of grilled salmon on corn bread with coleslaw. Diet soda.
Afternoon: non fat carmel latte and a medium sized coconut cookie.
Recovery drink after run.
Dinner: Thai rice noodles with chicken and vegies, light oil. 2 pieces of crab wonton.
Diet soda mixed with carrot/orange juice.