Today was a strength/power day. The weather was great, overcast but no rain.
Domhnall met up with me for the workout.
We started off doing stairs at Glenora. I did 8 sets, and my legs were done at the end.
1. Ran up singles.
2&3. Ran the first set double, then the rest single
4. This was the tough set, jump squats - doubles all the way up, with rest stops as needed.
5&6. Same as 2&3.
7&8. Ran the bottom set singles, the middle set walked up doubles then ran the top doubles.

Domhnall did a few more sets than I did, with more jump squats and running doubles and walking triples. I can't keep up!!!

After our legs were done, we headed off to Emily Murphy and walked up and down 3 times. It takes about 16-17 minutes for each lap. I had a pack weighing 65lbs, while Domhnall had a pack that was considerably heavier.

Another rainy day in Edmonton - perfect for a run. The temp is 6C and the rain is fairly light so I enjoyed a 10K run this morning. The body is feeling great - no hip pain today, and I'm still enjoying the effects of having been at altitude. Usually it's my cardio that dictates my speed, but since my return from Everest my breathing feels good, and although my legs feel strong, some areas are not as happy such as my hip flexors.

I ran the stairs at Glenora in the rain. 5 sets was enough for today.

I got back into the staiwell today. Back to the fun!!???!!

Three sets of 33 floors (1200') with 35lbs in 45 minutes.
1. 15 minutes
2. 10 minutes
3. 16 minutes
The remainder of the 45 minutes was waiting for the elevator. The first two felt OK, but was feeling depleted for the third so I stopped there. I may have to start back more slowly than I want to.

Went for a short run today in Salmon Arm. 45 min with uphills at the middle (turn around point) and at the end.

Went for a great 8K run this morning, feeling good for most of it. Hips are sore, must be the muscles that I haven't used in the past two months. Cardio is super.