Howe Street stairs | UW lunch run | walk

November is the traditional start of stair season for Jim Kodjababian and I. This year travel and some work/life issues are going to majorly interrupt our schedule but I am determined to give it a go anyway. We'll see how it progresses.

At lunch I got out for a nice recovery run with the UW Run crowd. And we ran a new (to me) route that was super fun!

This was the first day that I have needed a long sleeve shirt during our lunch runs. Fall is here.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition	nothing
Recovery
Injuries
Therapy
Time of Day	stairs - 6:00 AM run - 11:45 AM
Workout Type
Weather	low 50s all day, calm, dry
Course
Results
Time
Distance
Pace
Equipment	stairs - Brooks Transcend run - Brooks Glycerin 13
Clothing	stairs - The Balanced Athlete Fitsok CF2, Brooks 5" Essential Run Short, Hammer Nutrition Long Sleeve Running Shirt run - The Balanced Athlete Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium LS shirt, trucker hat

Technorati Tags: UW Run

Howe Street stairs | bike commute | lunch run | Fleet Feet run

Great day! I was surprised I had this much energy but my lunch run was super mellow and I might still be coasting from all that speed last weekend. At lunch I ran with Steven Kurle who is always great to talk to and great company.

At the stairs I felt slower than usual but I still got in 13 flights in 45 minutes which is what I have been doing when I feel super so go figure.

At Fleet Feet Sports Seattle we started pretty mellow but then I was solid on the hill and picked up the pace just a bit in the last mile. Solid in other words.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition	stairs – large Water Bottle w/2 scoops Hammer HEED commute - water
Recovery
Injuries
Therapy
Time of Day
Workout Type
Weather
Course
Results
Time
Distance
Pace
Equipment	stairs - Brooks Transcend commute - Raleigh Mojave 8.0 lunch run - Brooks Glycerin 12 Fleet Feet run - Brooks Glycerin 12
Clothing

Technorati Tags: Howe Street stairs,Fleet Feet Sports,bike commute,single speed

Howe Street stairs

I tested my left hip and it passed, no pain of any kind! And I was sure to pull the plug after 30 minutes as I know my tendency is to overdo it.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition	large Water Bottle w/2 scoops Hammer HEED
Recovery
Injuries
Therapy
Time of Day
Workout Type
Weather
Course
Results
Time
Distance
Pace
Equipment	Brooks Transcend
Clothing

Technorati Tags: Howe Street stairs

Howe Street stairs

Holy crap. Fucked my body is. Had to pull the plug on this workout because my left hip would not tolerate it. My left side is NOT the side where I had surgery. This shit is getting depressing.

Sleep
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition
Recovery
Injuries
Therapy
Time of Day
Workout Type
Weather
Course
Results
Time
Distance
Pace
Equipment	Brooks Transcend
Clothing

Technorati Tags: Howe Street stairs

Howe Street stairs | treadmill lunch run

Inspired by yesterday I hit the Howe Street stairs today. Too much…? My lunch run seems to indicate that it was. My left hip (will this never end?!) acted up a little yesterday but I didn't really want to acknowledge it and hoped that by running indoors today everything would be fine. Today I did feel better but I am not "all healed up" like I was hoping.

How hard were the stairs? Oh man was I huffing and puffing.

Sleep	6
Waking HR	4:30 AM - 43
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition	stairs – large Water Bottle w/2 scoops Hammer HEED
Recovery
Injuries
Therapy
Time of Day
Workout Type
Weather
Course	40 min at 8:00, 1% incline 5 min at 15:00, 0% incline
Results
Time
Distance
Pace
Equipment	stairs - Brooks Transcend run - Brooks Glycerin 12
Clothing

Technorati Tags: Howe Street stairs,treadmill run

Howe Street stairs | Fleet Feet run | walk

Dear Howe Street stairs, where would I be without you? You have helped me recover from injury, you have helped me build fortitude, you have cemented the bonds of friendship and yet I am not sorry to say, "See you later!" as I log the last official stair workout of the winter.

I was talking to Jim Kodjababian after we finished up today and we agreed that we have been out here for about nine or 10 years! That's something. Every year kicks my ass and every year we come back for more. That's something else...

This winter we got lucky and there were no epic rain or ice days. Of course the skiing has correspondingly sucked big time but I guess there is a silver lining in almost everything.

I didn't do any warm-up flights today, after last week I was a little worried about blowing myself up and having it affect my run at the Orcas Island 50k Saturday but hey, 15 flights is still not shabby. And after the usual torture that is the first couple of runners I felt pretty good today. Nice.

After work I headed up to Fleet Feet Sports Seattle for their weekly Tuesday night run and again tried to keep the effort under 140 bpm. I failed. Not just because my heart rate spikes insanely at the beginning of every exercise session but also because I did not slow down quite enough on the Interlaken hill. People were passing me and I guess I sped up just a little too much. :( I did keep it under 146 at least.

I felt the hint of a twinge in my left hip but otherwise everything was fine.

Sleep	7
Waking HR	4:30 AM - 44
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition	stairs - large bottle w/2 scoops Hammer HEED
Recovery
Injuries
Therapy
Time of Day	stairs - 5:45 AM run - 6:00 PM
Workout Type
Weather	stairs/run - upper 40s, dry, calm
Course	stairs - Howe Street run - winter loop (I skipped the stairs today)
Results
Time
Distance	stairs - 15.5 flights
Pace
Equipment	stairs - Brooks Glycerin 11 run - Brooks Glycerin 12
Clothing	stairs - The Balanced Athlete Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium LS shirt run - The Balanced Athlete Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium LS shirt, Brooks short sleeve EZ T III

Technorati Tags: Howe Street stairs,Fleet Feet Sports Seattle,Tuesday night run

Howe Street stairs (most flights ever!) | walk

You know how you get a wild hair sometimes?

Tuesdays I'm usually here with Jim Kodjababian but on this day he had to travel for work so I was solo. I figured why not try for 20 flights?

I made it but ouch! My legs were blown after. The last four or five flights felt like the end of a massive set of lunges. Originally I had intended to go on the Fleet Feet Sports Seattle Tuesday night run as well but when I got to the store it was raining pretty hard, I was pretty tired and so I just walked on past and to the bus stop... Day over.

This - I'm pretty sure - is the most flights I have ever done.

Sleep	6
Waking HR	4:30 AM - 48
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition	stairs - large bottle w/2 scoops Hammer HEED
Recovery
Injuries
Therapy
Time of Day	stairs - 5:15 AM
Workout Type
Weather	stairs - upper 40s, light breeze, dry
Course	Howe Street
Results
Time
Distance	22 flights!
Pace
Equipment	Brooks Glycerin 11
Clothing	The Balanced Athlete Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium LS shirt

Technorati Tags: Howe Street stairs

Howe Street stairs

Jim Kodjababian and I had to move our stair workout to Monday this week because of Jim's travel schedule. Done.

The first couple of walkers and the first runner felt terrible but I warmed up and the rest was better.

Just two more weeks of this. Then what will I do with my Tuesday morning...?

Since both Shelley and I had the day off from work we ran errands, together! How cool is that? One such errand was going to Sephora in Bellevue Square (where I was one of only two males in the store and the other one worked there). I tried a new cologne. It smelled really nice.

Sleep	6.5
Waking HR	4:30 AM - 49
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition	stairs - bottle w/2 scoops Hammer HEED
Recovery
Injuries
Therapy
Time of Day	5:25 AM
Workout Type
Weather	upper 40s, dry, calm
Course
Results
Time
Distance	18 flights
Pace
Equipment	Brooks Glycerin 11
Clothing	The Balanced Athlete Fitsok CF2, Brooks Equilibrium CoRe Short, Brooks 5" Essential Run Short, Craft Active Classic Long Sleeve Baselayer, Brooks short sleeve EZ T III

Technorati Tags: Howe Street stairs

Howe Street stairs | Fleet Feet run | walk

Just another super Tuesday!

Met Jim Kodjababian in the morning at Howe Street but I almost missed him... I totally forgot I had asked him to show up earlier for these last few workouts and I only got there in time because I usually try to show up early. I was not early today, just right on time. Whew.

My legs felt BLOWN today. Just wasted. I guess Saturday must still be in them, plus I didn't exactly do any active recovery between then and now. :(

At the Fleet Feet Sports Seattle Tuesday night run we had a super turnout. at 5:55 the store was still fairly empty and then suddenly everyone showed up. Nice. I started mellow and was surprised how good (read: not brutal) the run felt! My back is improving and my legs were not as dead as they were in the AM. I even felt okay going up the Howe Street stairs. I did let my heart rate climb a bit higher than I wanted to going up Interlaken but I was trying to keep up with some friends... Once we hit Galer I had to let them go.

Sleep	6.5
Waking HR	4:30 AM - 50
Body Weight
Body Fat	7:15 AM - 8
Breakfast
Lunch
Dinner
Nutrition	stairs - large bottle w/2 scoops Hammer HEED
Recovery
Injuries
Therapy
Time of Day	stairs - 5:40 AM run - 6:10 PM
Workout Type
Weather	stairs - low 40s, dry, calm run - upper 40s, dry, calm
Course
Results
Time
Distance
Pace
Equipment	stairs - Brooks Glycerin 11, Black Diamond Sprinter Headlamp run - Brooks Glycerin 12, Black Diamond Sprinter Headlamp
Clothing	The Balanced Athlete Fitsok CF2, Brooks Equilibrium CoRe Short, Brooks 5" Essential Run Short, Craft Active Classic Long Sleeve Baselayer, Brooks short sleeve EZ T III, buff, Brooks Pulse Lite Glove II

Technorati Tags: Howe Street stairs,Fleet Feet Sports Seattle,Tuesday night run

Howe Street stairs | Fleet Feet run | walk

Surprisingly, my back feel okay running. Just not bending over, standing up, most everything else.

Great stair session this morning with Jim Kodjababian. And a pretty good Fleet Feet Sports Seattle run as well. I pushed the pace for the first time in ages and although I was not fast I was faster than the last few months.

Of course I went up the Howe Street stairs during the run. :)

Sleep	6
Waking HR	4:30 AM - 44
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Nutrition	stairs - large bottle w/2 scoops HEED
Recovery
Injuries
Therapy
Time of Day	stairs - 5:25 AM run - 6:00 PM
Workout Type
Weather	low 50s, calm, dry
Course
Results
Time
Distance
Pace
Equipment	stairs - Brooks Transcend, Black Diamond Sprinter Headlamp run - Brooks Glycerin 12, Black Diamond Sprinter Headlamp
Clothing	Brooks 5" Essential Run Short, Brooks Podium LS shirt

Technorati Tags: Howe Street stairs,Fleet Feet Sports Seattle,Tuesday night run

Howe Street stairs | Fleet Feet run

Boom! 'Time to train' and all those tired clichés.

Take it from me, after 10 days  of almost total inactivity these stairs are HARD. Not only was I gasping for breath, my legs were freaking wobbly after just the first runner. Ouch.

Shelley needed the car this evening so for the first time ever I ran to Fleet Feet Sports Seattle for the Tuesday night run and then ran home after. In retrospect this might have been a tad ambitious as my hip did not feel stellar on the way home.

At least it felt fantastic on the way there and just fine during the actual run. Thanks to Evan Williams for giving me some company on the way home. Man was I dragging.

We started the run and right away the lead group took off. Normally I can hang for a bit until they turn it up but tonight Olin Berger was on a mission and took it out too fast for me. And then he dropped the rest of the lead group!

I was resolved to hit the Howe Street stairs and did but I was the only person besides the lead group and the last person to do so. :)

Sleep
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 - 6:00 PM
Workout Type
Weather	stairs - upper 20s, calm, dry run - low 30s, calm, dry
Course
Results
Time
Distance
Pace
Equipment	stairs - Brooks Transcend run - Brooks Glycerin 12, Black Diamond Sprinter Headlamp
Clothing	run - Brooks Equilibrium CoRe Short, Under Armour tights, Craft Active Classic Long Sleeve Baselayer, Brooks Podium LS shirt, Brooks short sleeve EZ T III, SmartWool hat, Brooks Vapor Dry Glove II

Technorati Tags: Howe Street stairs,Fleet Feet Sports Seattle,Tuesday night run

Howe Street stairs | Fleet Feet run | walk

Whew... solid stair day! Jim Kodjababian and I are up to 10 flights now, five more to go.

Every year when we hit 10 we mix it up and throw in a few "up downs" where we run up two sets, come back down one and repeat to the top. I like this variety and it might actually be easier as those couple of seconds rest you get between efforts really help me out.

At the Fleet Feet Sports Seattle Tuesday night run I challenged myself to finally take it easy. A friend and I have been talking training techniques and I suspect I need to do more zone 2 work and really go easy when it's an easy day. Seems I am not immune to making the classic rookie mistakes.

Of course the winter route heads up the Howe Street stairs so for a couple of minutes I was not going very easy at all. :)

Sleep	7.5
Waking HR	4:30 AM - 50
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 - 6:00 PM
Workout Type	stairs - intervals run - endurance/zone 2
Weather	stairs - upper 40s, dry, calm run - 50, dry, calm
Course
Results
Time
Distance
Pace
Equipment	stairs - Brooks Transcend run - Brooks Glycerin 12, Black Diamond Sprinter Headlamp
Clothing	both workouts - Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium LS shirt, Brooks Podium SS shirt

Technorati Tags: Fleet Feet Sports Seattle,Tuesday night run,Howe Street stairs

Howe Street stairs | sauna | walk

Super morning on the stairs today! The weather really cooperated. It was absolutely dumping rain when I woke up and then it stopped for the duration of the workout. Nice. It took me a few flights to get warmed up but then I felt pretty good.

After work I had intended to go for a run but because of a long dentist appointment [Martin's first root canal!] I went for another sauna instead. I lasted a long time and it felt awesome.

After all this I met a friend and we went to see Ueli Steck speak. The guy has some natural comedic talent for sure. And who can forget stuff like this? Breathless.

Sleep	7
Waking HR	4:30 AM - 50
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 sauna - 5:30 PM
Workout Type
Weather	stairs - low 50s, wet ground, dry skies, calm
Course	stairs - Howe Street
Results
Time	sauna - 30 min
Distance
Pace
Equipment	stairs - Brooks Glycerin 11, Garmin Fenix 2
Clothing	stairs - Brooks 5" Essential Run Short, Brooks Podium LS shirt

Technorati Tags: Howe Street stairs,Ueli Steck

Howe Street stairs | Fleet Feet run | walk

Solid day.

Met Jim Kodjababian for another stair session and then joined the Fleet Feet Sports Seattle Tuesday night run and pushed the pace a bit more than I have been lately.

As a 'bonus', we went up the Howe Street stairs once during the run. :| I learned that in spite of being slow on the flats and in spite of having already done several flights this morning, I was doing just fine on these stairs compared to the other runners that went up. :)

I did my five warm-up flights before connecting with Jim. Today the workout got serious as we ran four flights. Two weeks from now we run five. Ouch.

Today was my first day in the new Brooks Brooks Glycerin 12. I really like my 11s and so was hoping the 12s would be at least as good. They were great.

Sleep	7
Waking HR	4:30 AM - 46
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 - 6:00 PM
Workout Type
Weather	low 40s, wet ground but dry sky, light wind
Course
Results
Time
Distance
Pace
Equipment	stairs - Brooks Transcend run - Brooks Glycerin 12
Clothing

Technorati Tags: Howe Street stairs,Fleet Feet Sports Seattle,Tuesday night run

Howe Street Stairs | lots of walking | Fleet Feet run

I love bicycles. Even especially when they look like this.

Ironically I saw this as I was approaching FootWorks PT to see Neal Goldberg. Perhaps this person could have benefitted from a bike fit?

Great day today for several reasons!

• Howe Street stairs. What's not to love?
• My hip survived my first road run in ages!
• I was able to walk to most of the places I was going.
• It didn't rain while I was walking.
• It was unusually warm during my run.

Met Jim Kodjababian for our usual stair Tuesday. Next week this workout gets serious.

After work I saw Neal for another PT session. My sartorius muscle is getting better. Of course much slower than I would like. Neal keeps showing me these insanely hard exercises to do, I feel like the proverbial 98 lb. weakling.

Sleep	7.5
Waking HR	4:30 AM - 46
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	stairs - bottle w/1.5 scoops HEED
Injuries
Therapy
Time of Day	stairs - 5:35 AM run - 6:00 PM
Workout Type
Weather	stairs - 50, light mist, calm run - low 50s, breezy, dry
Course	stairs - Howe Street run - winter loop
Results
Time
Distance	stairs - 13 flights
Pace
Equipment	stairs - Brooks Transcend, Garmin Fenix 2 walks - Brooks Glycerin 11 run - Brooks Glycerin 11
Clothing	stairs/run - Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium LS shirt, Brooks Podium SS shirt

Technorati Tags: Fleet Feet Sports Seattle,Tuesday night run,Howe Street stairs,FootWorks PT,Neal Goldberg

Howe Street stairs | Breathe Hot Yoga

I'm still scared to go for a flat run! :( Son instead I headed back to the Howe Street stairs. Thanks goodness these don't bother me.

Going in I hoped I could do one hour but I bailed after 40 minutes. Unlike Tuesday, today I felt pretty un-fresh. All the crappy (for your body - not crappy tasting) food and drink from last night didn't help either.

After work I subjected myself to another session of Hot Pilates at Breathe Hot Yoga. The first two times I took this class the routine was the same but today the instructor mixed it up. Nice. The instructor keeps saying, "Squeeze your glutes!" so today I did. My butt was practically cramping at the end of class...

Sleep	7.5
Waking HR	4:30 AM - 47
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	stairs - large bottle w/2 scoops HEED
Injuries
Therapy
Time of Day	Pilates - 4:30 PM
Workout Type
Weather
Course
Results
Time	Pilates - 60 min
Distance
Pace
Equipment	stairs - Brooks Glycerin 11, Garmin Fenix 2
Clothing	stairs - Brooks 5" Essential Run Short, Brooks Podium LS shirt, Brooks Podium SS shirt, Brooks Vapor Dry Glove II

Technorati Tags: Howe Street stairs,Breathe Hot Yoga,Hot Pilates

Howe Street stairs | Breathe Hot Yoga | walk

Saw this on the way to work today. So small, so niche, so cute.

Those are 24" wheels and it's a single speed.

It's Tuesday so it must be time for Howe Street stairs! For the second week Jim Kodjababian and I were joined by Bradlaugh Robinson. Awesome. In two weeks this workout gets serious with four runners, it will be great to have company.

For a change the stairs were not incredibly hard, I felt pretty darn fresh today. Even the last runner was not that bad.

After work I had initially hoped to go for a run but chickened out at the last minute thinking it might make my hip flare up. Instead I went back to Breathe Hot Yoga. It was probably a good call but I felt like I couldn't get out of my own way at yoga. I was constantly tipping over and everything felt more difficult than usual. Oh well, some days are character building.

Sleep	7
Waking HR	4:30 AM - 56
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	stairs - water
Injuries
Therapy
Time of Day	stairs - 5:40 AM yoga - 5:45 PM
Workout Type
Weather	stairs - low 40s
Course
Results
Time	yoga - 60 min
Distance	stairs - 11 flights
Pace
Equipment	stairs - Brooks Glycerin 11, Garmin Fenix 2
Clothing	stairs - Brooks 5" Essential Run Short, Brooks Podium LS shirt, Brooks Podium SS shirt, Brooks Vapor Dry Glove II

Technorati Tags: Howe Street stairs,Breathe Hot Yoga

Howe Street stairs | Breathe Hot Yoga

Nice! My friend Bradlaugh Robinson recently moved back to Seattle from CA and today we connected on Howe Street no less.

After work I dropped by Breathe Hot Yoga for another class and once again it hit the spot.

Sleep	6
Waking HR	4:30 AM - 57
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy
Time of Day	stairs - 5:40 AM yoga - 5:45 PM
Workout Type
Weather	stairs - 40, dry, calm
Course
Results
Time	yoga - 60 min
Distance	stairs - 10 flights
Pace
Equipment	stairs - Brooks Glycerin 11, Garmin Fenix 2
Clothing	stairs - Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium LS shirt, Brooks Podium SS shirt

Technorati Tags: Howe Street stairs,Breathe Hot Yoga

Howe Street stairs | walk

Extra credit baby! That's what today was.

I knew this weekend would not include much physical activity so rallied for an extended stair session today. I resolved to try for a full hour and I made it. Whew. The last couple of flights were slightly wobbly.

On the way to work I stopped off at FootWorks PT to see Neal Goldberg. This was a follow-up visit after my initial diagnosis to see how my sartorius is holding up. Turns out I am doing okay and from here it's a matter of listening to my body and not overdoing the activity as I ramp back up.

Neal's office is in Pioneer Square and this time of year it's beautiful.

Sleep	6.5
Waking HR	4:30 AM - 50
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy
Time of Day	stairs - 5:10 AM
Workout Type
Weather
Course
Results
Time
Distance
Pace
Equipment	stairs - Brooks Cascadia 9, Garmin Fenix 2
Clothing	stairs - Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium LS shirt

Technorati Tags: Howe Street stairs,FootWorks PT,Neal Goldberg

Howe Street stairs | Expresso Exercise Bike | Breathe Hot Yoga | walk

Quite the day of fitness. I seem to do this every time I'm forced to take some time off due to injury or just when I'm really well rested... And today was the first day back at the Howe Street stairs. Good times start now.

Howe Street has got to the most popular flight of stairs in Seattle for fitness. It's a very rare occurrence that I show up - no matter what time of day or year - and there isn't at least one other person there doing the same thing as me. Suffering. It's pretty cool. Every year starting in November my good friend Jim Kodjababian and I hit these stairs for 11 weeks. That time is now.

At lunch I hopped on the Expresso exercise bike at the IMA. It really is the best indoor bike I have ever ridden. If only the saddles were not so damn uncomfortable. I had no intention of going hard today but then my 'ghost' from a previous effort passed me and I sped up. :( I ended up getting a PR on this course by about 30 seconds and it was tough.

After work I headed over to Breathe Hot Yoga. More good times. My body really appreciates this.

Sleep	6.5
Waking HR	4:30 AM - 43
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food
Injuries
Therapy
Time of Day	stairs - 5:40 AM trainer - 12:15 PM yoga - 5:45 PM
Workout Type
Weather
Course	stairs - Howe Street trainer - Monkey Pass
Results
Time	yoga - 60 min
Distance
Pace
Equipment	stairs - Brooks Transcend, Garmin Fenix 2 trainer - Expresso exercise bike walk - Garmin Fenix 2
Clothing	stairs - Fitsok CF2, Brooks 5" Essential Run Short, Brooks Podium LS shirt

Technorati Tags: Howe Street stairs,Expresso Fitness,Monkey Pass,Breathe Hot Yoga