6 laps

Date	Celsius ° (C*9/5)+32=F	Place of run	Duration	start time	5 laps on the stairs (up and down)	Sprint 16 floors	Escalator	weather
22 Feb	≈ -4	Moscow, Russia	≈ 18:11	07:10			53.94 57.24	Overcast

Words:  168

The 5 stair laps today were a bit disappointing.  I climbed up and down three times, always considering whether I would take another stab at a sub-60 seconds escalation of the 16 flights.  The time came and I went ahead with it. 

butts on the 14th

Date	Celsius ° (C*9/5)+32=F	Place of run	Duration	start time	5 laps on the stairs (up and down)	Sprint 16 floors	Escalator	weather
19 Feb	≈ 1	Moscow, Russia	≈ 19:48	09:00		1:02.71	55.01  55.51	Overcast

Words: 308

            Yes, I broke the record, but it wasn’t without great effort.  I ran/walked up and down twice before I made the assault on the record.  After I finished, my legs were screaming in pain.  I hobbled down the steps like a crippled sloth. I was giving my body time to heal itself.  The next lap took more than 4 minutes, by baseline.  I finished strong though, skipping steps all the way down, in order to finish the 5 laps in under 4-minutes per lap with 12 seconds to spare.

The grand high goal

Date	Celsius ° (C*9/5)+32=F	Place of run	Duration	start time	5 laps on the stairs (up and down)	Sprint 16 floors	Escalator	weather
12 Feb	≈ 3	Moscow, Russia	≈ 18:39	22:10		1:09.58	52.96  54.11	Overcast

Date	Celsius ° (C*9/5)+32=F	Place of run	Duration	start time	4 laps on the stairs (up and down)	Sprint 16 floors	Escalator	weather
15 Feb	≈ 0	Moscow, Russia	≈ 15	07:20			53.91	sunny

Date	Celsius ° (C*9/5)+32=F	Place of run	Duration	start time	4 laps on the stairs (up and down)	Sprint 16 floors	Escalator	weather
17 Feb	≈ -1	Moscow, Russia	≈ 14.29.95	08:20		≈ 1:09	58.91  48.20	Overcast

I ran up this morning thinking I was putting all my effort into it.  Finished with less than stellar results.  I’m thinking that I actually WILL be able to reach my grand high goal of 60 seconds up the stairs, but I have less than a week before I move out.  We will see.

5 - 12 February, new record!

Date	Celsius ° (C*9/5)+32=F	Place of run	Duration	start time	4 laps on the stairs (up and down)	Sprint 16 floors	Escalator	weather
5 Feb	≈ -5	Moscow, Russia	≈ 15	09:20		1:15.40	54.08	Overcast

I think I’m getting soft.  I should be running outside.

Feb 1 and 2...Super Bowl, new record

Date	Celsius ° (C*9/5)+32=F	Place of run	Duration	start time	5 laps on the stairs (up and down)	Escalator	weather
1 Feb	≈ -13	Moscow, Russia	≈ 18:25.24	16:20		57.21  57.63	Partly cloudy

Date	Celsius ° (C*9/5)+32=F	Place of run	Duration	start time	3 laps on the stairs (up and down)	Sprint 16 floors	Escalator	weather
3 Feb	≈ -11	Moscow, Russia	≈ 11:15.91	11:00		1:06.95	49.98	Sunny

Words:  202

I ran slowly up the stairs once, as a warmup. Then I sprinted up the second time. I achieved my quickest time on record. Even better than the post Dynamic Meditation glory day.

foot is healed

Date	Celsius ° (C*9/5)+32=F	Place of run	Duration	start time	5 laps on the stairs (up and down)	weather
29 Jan	≈ -20	Moscow, Russia	≈ 19:46.95	8:20		overcast

Words:  57 

I see now that one lap up and down the stairs should take about 4 minutes. I did 5 laps today—each at or near exactly 4 min. Now I have the baseline. My foot was painless today.

Jan 27, 28 High water pants

Date	Celsius ° (C*9/5)+32=F	Place of run	Duration	start time	3 laps on the stairs (up and down)	weather
27 Jan	≈ -13	Moscow, Russia	≈ 15 minutes	8:50		overcast

Words: 86

            My right foot is injured so I am not running.  It just coincides with the cold weather here so the decision not to run was easy.  I am walking slowly, taking the bus and NOT walking up and down the escalators.  Yesterday, I felt that the foot was getting better, so I decided to do some walking up and down the stairs.