Howe Street stairs | weights

Man, I was more than a little worried that this weekend had crushed my legs and that today would SUCK. It did not. Nice.

It did take me a bit to warm up on the stairs but once I did there was no fall-off as on some days and my time in the gym was not bad either.

I am STILL getting to the Howe Street stairs a little early to sneak in some warm-up walkers and it is still helping. Here's hoping I can keep this up. Today I got in five flights before Jim K showed up and then we got busy with our usual walk on, run one workout.

Last week my max heart rate was 163 and today it was 164; I guess that's as high as it goes for Martin on the stairs. Our last runner was up-two-down-one which is a great way to add some variety to the workout.

At lunch I went down to the IMA and although tired still managed a reasonable workout.

ALL the squat racks that have room for lunges were taken so I did them with dumbbells for the first time in ages. I tried 40 lb. in each hand and that was HARD. So hard I almost switched to lower weight but tried to stick it out. With a few wobbles and dabs I made it. Barely.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	stairs - 5:40 AM weights - 12:00 PM
Workout Type	intervals, strength
Weather	stairs - low 40s, dry, calm
Course	squats 10 - 45 lb 3 x 20 - 115 lb. lunges 3 x 20 each leg - 80 lb. incline press 3 x 20 - 230 lb. leg extensions 3 x 20 - 50 lb. each leg leg curls 3 x 20 - 50 lb. each leg push-ups 18
Results
Time
Distance
Pace
Equipment	Brooks Cascadia
Clothing	stairs - shorts, Craft short sleeve undershirt, long sleeve active T, thin gloves, cap

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