core | run | commute | stairs

First day of core post-tumble, yeah for me.

I was not able to do all the exercises I usually do but was surprised that I could accomplish what I did. Obviously I'm a huge whiner and should just get to it.

it was interesting to note how leisurely this run felt compared to yesterday. 30 seconds is obviously a huge difference in pace.

My commute was broken up into four segments today. I rode to work, back up to Capitol Hill during lunch, back to work and then home. I am constantly amazed how quickly I can make it to the top of the hill…! I keep thinking it will take about 45 minutes and it only takes 25 and that's on my Town Bike and I am not killing it by any means.

When I got home Shelley wanted to hit the stairs so I said sure! Oh man was that first flight tough… but I did warm up and it got easier. By the end I looked like someone had sprayed me with water except it was sweat.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	gym - 5:30 AM stairs - 6:30 PM
Workout Type
Weather	low 80s, sunny, dry, calm
Course	back extensions 3 x 40 clam knee lifts 100 each leg side leg lifts 100 each leg twisters 50 each side - 12 lb. leg scissors 50 hip abductors 3 x 30 - 100 lb. run - treadmill, 1% incline, 8 mph stairs - Howe Street
Results
Time	run - 30 min stairs - 29:30
Distance	run - 4 miles commute - 20 miles stairs - 8 flights
Pace	run - 7:30 min/mile
Equipment	run - Brooks Cascadia commute - Town Bike stairs - Brooks Cascadia
Clothing

Technorati Tags: Howe Street stairs