Still in Shanghai.  I fly to Kumamoto early this afternoon, so I had time for a nice(?), long session in the fitness center.

• 30′ incline treadmill (15% grade, 3.3mph)
• 30′ Stationary bike (random profile, 15/25 load)
• 30′ elliptical (rolling hills, 15/25 load)
• HR limit ~150.  OK to exceed that briefly with variable load
• ~1′ between machines

What a bore.  Listened to NPR’s “Ask Me Another” game show, and then a the “Daily Tech News Podcast”.  That got me into the last 30 minutes, when I needed a bit more motivation.  I switched over and listened to Steely Dan’s “Gaucho”, which brought me home in mellow style.

Tomorrow: 60′ treadmill threshold run.