06 December 2011

stairs | weights

Boom! Another good day on the stairs, I'm loving it. Of course by 'good day on the stairs' I mean I was sucking some ragged wind at the top of the last runner but it was tolerable and I never slowed to a walk. Everything is relative. :)

Last week I had such a good day on the stairs presumably because I showed up early and got in a few brisk walkers prior to running so I thought why not do the same thing today. I did not get there quite so early this time but still managed to squeeze in four walkers before Jim K showed up. Nice.

The fourth runner was pretty tough but I managed. This time of year I always wonder how in the hell I will ever achieve my goal of 15 flights with twice as many runners but we always do it so hopefully this winter will be no different.

Having a GPS with me on the stairs is cool. I have never had any stats other than time and it's fun to see how much vertical you gain during the course of a workout.

At the gym/weight room I had my first workout where I could do three sets of each exercise, that's progress in my book. We'll see how long I can keep this up and if it helps?

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Workout Food water
Time of Day stairs - 5:40 AM
weights - 12:00 PM
Workout Type  
Weather low 30s, dry, foggy, calm
Course stairs - Howe Street
squats 3 x 20 - 65 lb.
lunges 3 x 20 - 55 lb.
incline press 3 x 20 - 90 lb.
leg extensions 3 x 20 - 40 lb. each leg
leg curls 3 x 20 - 40 lb. each leg
push-ups 20
Time stairs - 53 min
Distance stairs - 1.48 miles (12 flights)
Equipment Brooks Cascadia
Clothing shorts, Craft long sleeve undershirt, long sleeve active T, Polypropylene gloves, cap
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