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.
- 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!
- 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.
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.
|Body Weight||7:00 AM - 182 lb.|
12:00 PM - 181 lb.
|Body Fat||7:00 AM - 8|
|Workout Food||stairs - large bottle w/2 scoops HEED|
|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
|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