Running legs getting strong

Workout Summary:

6:30 am
Run TM 6 miles in 42 minutes.
First 2 mile warm up Z1
2 X 8 min intervals, 4 min Z2 rest between.

Had to crank up the pace to get into Z3/4 within the first minute, around 5:40-6 pace. Once in proper zone though, I was able to back off pace. Had to slowly back off pace throughout interval to stay in zone. Adjusting pace every 30 seconds or so to stay where I wanted to be, high end of Z3 and Z4 for the intervals.

At mile mark of first Z3 interval, 6:15
At mile mark of second Z4 interval, 5:55

Legs feel strong, loose, and pain free.

6 pm: Swim 4000 m
800 wu Z1/2 every 4th 50 fist drill
8 X 50/20 Z5
1 min rest
5 X 500/20 descending Z2/3
8:30 (1:42/100)
8:25 (1:41/100)
8:22
8:20 (1:40/100)
8:05 (1:37/100)
300 cd mixed stroke.

Diet:
Breakfast: Drank 40 oz water during and after run. Then cup hot cider-vinegar tea. 1 1/2 cups oatmeal with tbs flax, bwn sugar and raisens. Small coffee mixed with decaf.
Late morning: Hot mint caffeine free tea.
Lunch: Spinach salad with vegies, hard boiled egg, beans, low fat italian. 1 apple. Diet Sprite
Afternoon: Cliff protein bar, cup hot mint tea X 2
Dinner: Went out. Ahi tuna seared with mashed potatoes, vegies, salad. Some bread. 2 guinness.
Before bed: 1 mollases cookie.