This was one of those days when, it all just comes together… and falls apart, and yet the body held together like a champ.

Breakfast – 1 dragon fruit (60 cals), 1 medium banana (80 cals), Berocca.

Lunch – 1 banana (80 cals)

After lunch i headed to the mountain to workout before it rained. It never did. The sky did clear and it got VERY hot though. 95 degrees and similar humidity made it a hard day brewing.

I went up the first 357 slow, with only one run up 40 small steps around 300-340.

I rested a sec, evaluated legs, breathing. All systems go. I fast 2-stepped the next 140 steps. Rested.

I walked slowly up some – then did fast double stepping up 60. Slight rest. Walked up 40. Ran up by 2-stepping the next 110. Walked up next 45.

Ran up by 2′s the next 85.

Walked up the rest – but fast – double stepping when possible to top. (288 meters is the official measurement – got it from the monk 2 days ago)

At top slight rest and ran slowly back down to step 500..

Felt great. Turned around and went up 140 2 stepping fast.

I 2-stepped all that i could up to step 840 and started my sprints. I did 7 sprints of 2-stepping the 85 stairs to step 925. Jogging back down to step 840.

Totally spent I climbed to the top. Rested for 20 minutes… talked to people from Germany, iceland, etc. Thais too of course.

Jogged to bottom. Got to motorbike – Alfred had called. “Where are you?” I asked.

Wat Tum Sua at police box. I turned around as he was pulling in. We talked. I said, “I’ll go up again – I feel good.”

We started up at moderate / slow pace. At about step 357 I realized I was ready for more speed work. I started two stepping and sprinting by 2′s when possible, by 1′s when not. Had an epic climb to top. We talked, rested 20 minutes, then back to bottom.

In store getting drinks – a guy rushes in, “Monkey bit a guy DEEP in the leg. Need first aid kit.”

Yeah, sure. Not in Thailand my friend.

I ran around getting bandages, a towel, scissors, betadine, and Alfred paid. I ran with “Till” up to step 500 where we met the boy being half carried down by a large Italian guy. I joined in and helped with every ounce of energy I had.

At step 210 the EMS crew met us on the steps and helped the kid’s injury. The monkey bit the HELL out of his calf. Not pretty at all. A woman said she guessed he lost 300 ml of blood. Not that bad. The way Till made it sound, the kid might bleed to death from it.

From there to bottom I helped the kid down. Now at home, after calling wife to please make me some spaghetti immediately. I’m totally wasted – drained of everything below the waist.

Wil post a pic here of us reaching the bottom – Alfred took the shot. Wow, great show man!

So – an epic, EPIC workout. The last climb up – which was my 4th, was going pretty well – but glad to meet the kid at step 500 instead of 1200.