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.