Ironman Training update week 10 (to keep myself honest every week): 220 bike miles and 3 hours of hot HIIT this week. Photo is from my fav urban workout to date. High altitude stair interval training. 5,000+ feet altitude in Medellín, Columbia. Sprint 10 flights of stairs up. Take elevator down. Repeat 21 times. Jump in hotel pool for laps after. Hotel waitstaff brings free beer to pool. 😂 #ironmantraining #pacificbeach #stairrunner