09 April 2013

Howe Street stairs | bike commute | Expresso exercise bike

Nice. Then I got to thinking, as impressive as all this activity sounds I got in exactly 2:15 of exercise. That said at least half of it was at a good tempo.

Still, I have some accomplishments to report.

  1. Today is the first day since my ankle injury that I have been able to alternate walking with running on the Howe Street stairs. To tell the truth I was just jogging and only one step at a time but hey, progress!
  2. I set a new PR on this Expresso course by about 1:30! And it was not easy, by the end my heart rate was sitting steady at 160. I also averaged 90 rpm while doing so. Bonus.

Expresso_2013-04-09

At the stairs today I was not feeling super fresh so kind of played it by ear. I knew I wanted to try running (and I did it!) but after the first runner I was harshly reminded that they are harder than walking... If you look at my Garmin data below you will see my heart rate spike every other flight. I held on for a solid 45 minutes which I am okay with. Maybe I will try for longer some weekend day when I can sleep more before and not feel the time crunch after.

My ride to work was slow but not a death march, I was just as tired as I would expect after this stair workout.

At lunch down at the IMA I was feeling okay so picked a longer course that I had done once before. I just happened to get off to a good start and when I had 20 seconds on my previous best I decided to see if I could stretch that gap out a bit and succeeded here too. To go any faster I will need more fitness!

The ride home felt heavy but again not insanely so.

Sleep 6
Waking HR  
Body Weight 7:00 AM - 182 lb.
12:00 PM - 181 lb.
Body Fat 7:00 AM - 8
Breakfast  
Lunch  
Dinner  
Workout Food stairs - large bottle w/2 scoops HEED
Injuries  
Therapy  
Time of Day stairs - 5:20 AM
Expresso exercise bike - 12:00 PM
Workout Type strength, endurance, tempo
Weather stairs - mid 40s, dry, calm, mostly cloudy
commute home - mid 50s, partly cloudy, dry, calm
Course  
Results  
Time stairs - 48:31
Distance stairs - 13 flights (2.2 miles)
Pace stairs - 3:45/flight
Equipment stairs - Brooks Launch
commute - Raleigh Mojave 8.0
Clothing  

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