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Federico HernandezSome quick urban trail stairs during lunch. 11 times the left one with 126 steps, one transport stair with 94 steps on the way to the second stairs on the right with 109 steps for 13 rounds. A total of 2897 steps and 500m of EG while covering 4.35km in 57min.<a href="https://mountains.social/tags/trailrunning" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#trailrunning</a> <a href="https://mountains.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a> <a href="https://mountains.social/tags/niesen" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#niesen</a> <a href="https://mountains.social/tags/treppenlauf" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#treppenlauf</a>

Federico HernandezMore stairs - though today on the Climber in the gym. 48 min and 5115 steps (1023m of EG). Together with yesterday’s real world stairs a combined 10965 steps and 1909m of EG. Quite happy with this.Warmup at 89 and 96 steps/min. Then 35 min at 110 steps/min and last 3 min up to 130 steps/min plus some cooldown at 89. Heart rate stayed at lower to medium Z2. Only towards the last 10-15 minutes it drifted into higher Z2 (I assume due to the heat and being drenched in sweat) and then Z3 while at 130 steps/min. Finished the visit with 20 minutes in the sauna. <a href="https://mountains.social/tags/trailrunning" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#trailrunning</a> <a href="https://mountains.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a> <a href="https://mountains.social/tags/niesen" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#niesen</a> <a href="https://mountains.social/tags/treppenlauf" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#treppenlauf</a>

Federico HernandezHome, sweet, home. I went to my stairs after 5 days in London and did 1/2 of the Niesen Treppenlauf in terms of steps and EG.4.5km up and down plus 1km to/from the stairs for 5850 steps and 886m of EG (the 2.25km up correspond quite good to the first section and the cutoff point of the race - 2.1km/970m of EG).30 times up and down in the lovely sun.<a href="https://mountains.social/tags/trailrunning" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#trailrunning</a> <a href="https://mountains.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a> <a href="https://mountains.social/tags/niesen" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#niesen</a> <a href="https://mountains.social/tags/treppenlauf" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#treppenlauf</a>

Federico HernandezAnother 1000+m of EG. 786m or 3930 steps on the stair climber (1/3 of Niesen) and 275m on the treadmill. 36min plus 18min. Then 15min sauna. <a href="https://mountains.social/tags/trailrunning" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#trailrunning</a> <a href="https://mountains.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a> <a href="https://mountains.social/tags/niesen" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#niesen</a> <a href="https://mountains.social/tags/treppenlauf" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#treppenlauf</a>

Federico HernandezStair Climber in the morning followed by some very relaxing 20 minutes in a totally empty sauna.91 minutes. 9000 steps/520 floors corresponding to about 1750m.At a comfortable sustainable effort in Z2 only with no speed increases- made it feel very easy today and induced a confidence boost for Niesen in June. Heart started at around 115 and increased slowly to around 131 due to the heat and non existing air flow.I spare you the sweat drenched picture of the climber.<a href="https://mountains.social/tags/trailrunning" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#trailrunning</a> <a href="https://mountains.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a> <a href="https://mountains.social/tags/niesen" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#niesen</a> <a href="https://mountains.social/tags/treppenlauf" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#treppenlauf</a>

Federico HernandezStairs. With lovely 10-12C and sun. 20 x up and down for 6.8km, EG 738m, 4000steps, 1h23min in total. About 22% incline on average in reality steeper as the stairs are not uninterrupted but have some flat intermediate parts. Anyway, nice to get 1/3 of Niesen done with regards to steps and almost 1/2 with regards to EG. <a href="https://mountains.social/tags/trailrunning" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#trailrunning</a> <a href="https://mountains.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a> <a href="https://mountains.social/tags/niesen" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#niesen</a> <a href="https://mountains.social/tags/treppenlauf" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#treppenlauf</a>

Federico HernandezLa Vertical Sobrepuny 800m of EG on 3.5km. Looks beautiful (from the video in the article)That is half of the elevation gain of Niesen Treppenlauf with 1669m of EG over the same distance.Would make it a good training session. 😅And I learned about the vertical series they have in Catalunya.<a href="https://ultrescatalunya.com/la-vertical-sobrepuny-obrira-la-15a-copa-catalana-de-curses-verticals" rel="nofollow noopener noreferrer" translate="no" target="_blank">https://ultrescatalunya.com/la-vertical-sobrepuny-obrira-la-15a-copa-catalana-de-curses-verticals</a><a href="https://mountains.social/tags/trailrunning" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#trailrunning</a> <a href="https://mountains.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a> <a href="https://mountains.social/tags/treppenlauf" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#treppenlauf</a> <a href="https://mountains.social/tags/niesen" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#niesen</a>

Michal Bryxí 🌱<a href="https://veganism.social/tags/Niessen" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Niessen</a> <a href="https://veganism.social/tags/TreppenLauf" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#TreppenLauf</a> <a href="https://veganism.social/tags/NiessenTreppenLauf" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#NiessenTreppenLauf</a> <a href="https://veganism.social/tags/Niessen2024" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Niessen2024</a> <a href="https://veganism.social/tags/VerticalKilometer" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#VerticalKilometer</a> <a href="https://veganism.social/tags/Running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Running</a> <a href="https://veganism.social/tags/HashTagSpree" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#HashTagSpree</a>

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