Morning (partly off)trail run around Skatås.

Afternoon stairs back-to-back first the outdoor stairs, then the indoor stairs aka climber (they are about 500m apart).

Totals for the day: 10.8km / 1200m of EG / 5322 steps / 2h15min

I passed 100000 steps on the indoor stairs (climber). And I am approaching 50000 steps up (and 50000 steps down) on the outdoor stairs.

4047m of EG.

A) 2036m of EG / 10180 steps / 1h44min on the stair climber (avg 98 steps/min) in the morning

B) 2011m of EG / 13.86km / 2h20min on the treadmill (15%) in the afternoon

Not bad for a Sunday. Very satisfied.

Some stair climber stats from my training for the #niesen #treppenlauf (11700 steps/1669m of EG/3.4km) which will be in 8 weeks.

And 8 weeks ago I started with the stair climber in the gym. Numbers so far: I did 19 sessions and 84375 steps/16776m of EG in 840min (14h) .
Sessions with 1000+ meters (or 5000+ steps): 8.
Longest session: 98 minutes (1890m/9450 steps).
Avg pace all sessions: 100 steps/min.
Avg steps per session: 4441.
Avg EG per session: 883m.
Avg duration of session: 44min.

I am now able to do 1000m/5000 steps in 45min. Started at 60min when attempting it for the first time.

Onto the next 8 weeks.

I will see if I can compile the some numbers for the outdoor stairs - I have done plenty of those as well…

Another 1000m of EG. They are adding up fast now.

First 11km easy in the morning through the sleepy neighborhoods. Then 65min at 15% on the treadmill.

With 2000m of EG today I managed to push the 7 day number to 5100m of EG.

2500m on trails/treadmill and 2600m on outdoor stairs/stair climber.

#trailrunning #running #niesen #treppenlauf https://mountains.social/@recollir/114355006990408902

Double Vertical Sunday

- first 1000m of EG @ 15% in 72 min on the treadmill
- followed by 1000m of EG or 5000 steps @ 100 steps/min in 50 min

I relaxed then for 30 minutes in the sauna.

#trailrunning
#running #niesen #treppenlauf

Another 625m of EG and 3125 steps on the stair climber. 10 min slightly faster and 3 fast intervals towards the end (140/150/160). A shorter session today after the longer vertical Thursday yesterday.

Vertical Hill Thursday (after the Vertical Stair Tuesday)

Climbing, scrambling, speed hiking, running on the neighborhood hill for 1000m of EG.

Passed 4000+ meters of EG in the last 7 days.

Another stair climber session… Improved my time for 5000+ steps (1000m of EG) from 48:30 (ten days ago) down to 45min.

5111 steps / 1022m of EG / 300 floors / 45 min

5min @ 96steps/min
5min @ 110
5 x (1min @ 130 and 1min @ 110)
5min @ 110
5 x (1min @ 130 and 1min @ 110)
10min @ 110

Fresh “stair legs” with 2 days of easy running after the monster outdoor stair session in the neighborhood last Saturday.