28 January 2014

Howe Street stairs | bike commute | Fleet Feet run

Nice! A proper day of exercise.

This morning I met Jim Kodjababian at the Howe Street stairs for yet another killer workout. Only two more weeks of this and then I'm done! We'll see how excited I am about climbing these stairs when I don't have company... my prediction: not very. Today was pretty hard on both of us, we were kind of dragging and had heavy legs. It is SO hard to go fast on these damn stairs when you are not super fresh. Today was a bit of a slog. But I felt really good (relieved?) when I finished.

The ride into work was laborious but I felt better riding to Fleet Feet Sports and my run was okay too. I sure started slow and didn't exactly pick up the pace but I kept it steady on the hill, reeled in two guys and then slowly pulled away from then after we got to the top. Not that pulling away from some random person means anything but I did speed up that last mile or two.

My knee felt fantastic all day meaning I didn't notice it at all. Bonus.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food stairs - large bottle w/2 scoops HEED
Injuries  
Therapy  
Time of Day stairs - 5:40 AM
run - 6:10 PM
Workout Type  
Weather mid 40s both in the AM and PM, calm, dry
Course stairs - Howe Street
run - winter loop
Results  
Time stairs - 1:31:48
run - 45:02
Distance stairs - 3.8 miles (19 flights)
run - 5.5 miles
Pace run - 8:13/mile
Equipment stairs/run - Brooks Glycerin 11, Garmin Fenix
commute - Raleigh Mojave 8.0
Clothing stairs - Brooks 5" Essential Run Short, Brooks Podium LS shirt
run - Brooks 5" Essential Run Short, Craft sleeveless undershirt, Brooks short sleeve EZ T III

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