I decided to stop being a slug and actually do a work out. Today was an endurance day.....well short endurance since it only lasted 3 1/2 hours.
This reminds me of how far I have come in the past 2 years when I (and everyone else) thought that an endurance workout was about an hour long. Now I think of an hour in the stairwell as barely getting started.
I hit the stairwell at 8am, after coffee with Ted and did 11 laps. During that time I left to feed the meter twice which takes 10 minutes each time, two nature breaks and had a snack with Ted and company which took up 15 minutes, and still managed to do 11 laps with 30# of weight in the backpack.
One interesting note....I have gotten to know all the maintenance men in the building, the construction crew, cleaning staff, staff who take the stairs to the 6th or 12th floor and the administrative staff on the 28th and 33rd floor, and today I realized that some of the couriers know us as well!!! When I think of doing the stairs, I always think of it as solitary training yet I seem to have met many people at the elevators or in the stairwell numerous times....I guess I do spend a lot of time there!
I drove to work instead of taking the bike as I was running out of time....and I plan to do the Emily Murphy hill tomorrow night after work.

Bike to and from work, with a detour to drop off my backpack with Ted so that I could run the stairs, but after coffee (tea) the weather looked terrible, so I just headed home to beat the rain. On the ride home I felt so free to be without the backpack. This is the first time that I am on the bike without the pack.

Bike to and from work.

Bike to and from work. Stopped at the Sugar bowl for celebratory beers on the way home....which was fun, but it was getting dark while I was cycling home, so even though I have lights I rode on the sidewalk.

Today I got up early and moved 5 wheelbarrels of soil from the neighbor's front yard to my garden.

Then I did the 3-6-9 workout x 10 rounds
3 pull-ups
6 push-ups
9 squats

Cycled to work 11.5k in 31 minutes. Worked 10 hours - OK it was a quiet day.
Cycled to the stairs at Glenora and did 5 sets.
The first set I ran singles, and the other 4 sets I ran doubles for the top and bottom, singles for the tough middle section. It was tough because there were so many people on the stairs, some walking side by side taking up the entire step.
After the stairs I cycled home.

Rest Day

Cycled to and from work. I only worked 4 hours today 15-19, but it was really hot outside so the cycling was tough.

Cycled to and from work, 11k in just over 30 minutes each way. Worked 12 hours.

Cycled to and from work.

I am in Peace River, and the combination of a long driving day yesterday, presenting till 1030, then a few drinks at Pete's I was too tired to get up for my run this morning, so I guess it's another rest day!!!!

Today was an endurance day.
Domhnall and I got into the staiwell. We did 7 laps in the tower - 33 floors and I had 30lbs in my pack, plus 2L of water. We pushed hard for a couple of laps, and we finished in just under 2 hours. This is fantastic time, a little faster than I was doing it prior to leaving for Everest.

Today was a rest day. I cycled to and from work - approx 22k.

Ran the stairs at Glenora for about an hour. 8 sets total. It was a warm day, and we were there at noon, which made the workout that much more difficult.

set 1 - ran up singles to warm up
set 2&3 - ran doubles bottom and top, middle singles
set 4 - jumping squats, doubles all the way up
set 5&6 - same as 2&3
set 7 - started doing doubles, turned into singles the rest of the way
set 8 - my legs are done, singles and walked a few

Rested for 15 minutes, drove to Emily Murphy, one lap with 60 lbs, then family showed up so we went for coffee. Legs were shaking from the exercise. Had Domhnall's company.

Cycled to and from work - 22k today.

Today was a bit of a rest day.
Ran 5km this morning to loosen up the legs, and they are feeling good.

I woke up to sore legs again today so was planing a bit of a day off, but when Domhnall called about meeting in the stairwell I decided to go join him. I spent 3 hrs and did 10 laps to the 33rd floor which was 4000 feet.

Laps 1&2 - 20 lbs
Laps 3-5 - 40 lbs
Laps 6&7 - 30 lbs
Laps 8&9 - 20 lbs
Lap 10 - 10 lbs

At the end my legs felt terrific......only because I stopped the pain!

I cycled 8km to the stairwell, then 3km to Hudsons where we had a bit of a gathering. Ted took pitty on me and came to pick me up when the rain and lightning started.....Thanks!!!!

I am still a bit sore from yesterday's workout which I find surprising and distressing at the same time. It has been a long time since I've had any muscle soreness which means that I have not only lost muscle mass while I was gone, but also the ability to exercise the way I did before I left. This is to be expected, I just thought that it wouldn't happen to me.

Today the plan was to get into the stairwell with a pack, but was unable to find afordable parking closeby the tower so instead I put on a back pack, and headed into Millcreek Ravine for a bit of a walk. One hour with 60lbs in the pack, walking up and down and I was done. Domhnall joined me for this workout again, thus ensuring that I would have a longer workout with his company than if I had been alone.