Stephen
flat bench, incline bench, flat flys, decline bench
pull ups, single arm rows, good mornings
very light squats, single leg seated calf raises (my ankle started to loosen up, so I gave these a try)
... read more
- Site:
- http://support.worldvision.org/goto/stephenbartos
- Miles:
- 13406 total / 1840 in 2013
- Goal:
run Comrades, Boston & Twin Cities
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Entries
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FIT
back in the weight room 01:15
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RUN
Comrades 2013 up 54.73 mi 10:05 11:03 pace
There is no way I can write a race report for DM. The race was too big and epic. It really is the greatest race. If you can do it it is so totally worth it to go and run.
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RUN
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RUN
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RUN
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VELO
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RUN
TWV Group run 6 mi 00:52 08:44 pace
A nice comfortable group run. Slowly accelerated through the whole run feeling very sharp.
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VELO
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RUN
Morning Miles 7.59 mi 00:56 07:23 pace
Wow that was amazing. My legs felt fresh and I would say I was trying at around 65-70% effort. I just sailed this morning. Really feeling confident now.
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RUN
Down river up wind 9.6 mi 01:15 07:50 pace
It wasn't too bad and what a great day to be out running. I thoroughly enjoyed today's run. Felt nice and easy and the legs stayed fresh the whole run. If race day is anything like today.... read more
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FIT
Thu Weights 01:00
Had to do a little legs today
standing shoulder press, shrugs, lateral raises, butterfly pull downs
broken bar curl, single arm preacher curl
single arm extensions, narrow grip flat bench
planks, c... read more -
swim
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RUN
Mound/Johnson 8.96 mi 01:08 07:35 pace
Nice run. Legs felt pretty good running. Did a double of the first half of the hill and felt like I was cheating. This whole tape thing feels like cheating after all the training the past 6 months.
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FIT
Tue Weights 01:00
No legs again
Flat bench, incline bench, decline bench, incline flys
pull ups, bent over rows, reverse flys, good mornings
planks, cable twists, kettle ball throws -
RUN
Morning humid miles 9.11 mi 01:13 07:59 pace
It is hard to get moving after getting right out of bed. But I accelerated nicely and brought it right to the average pace I wanted. It was humid enough that I didn't notice when it started ra... read more
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RUN
Shirt dripping 10.41 mi 01:20 07:39 pace
Slept passed the rain this morning. Then went for my miles. It is kind of humid. When done I was soaked. Glad I had the fuel belt as unmanly as it is. Kept the pace right between marathon and comra... read more
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RUN
Treadmill, really 8.5 mi 01:22 09:38 pace
Too much rain and lightning this morning so I went to LAF. It is not January so there were plenty of treadmills available. Ran for 60 with 2 min walk breaks at 6% every 15 minutes. Then walked it o... read more
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RUN
Floating in the morning 8.18 mi 01:02 07:34 pace
Got up and out and man fresh legs just carry you like crazy. I felt like I was moving at about 75% effort and flying. Too bad towards the tail end, the typhoid vaccine reared its ugly side effects.
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FIT
AM Weights 2 00:55
Shoulder press, shrugs, lateral raises, single arm pull downs
broken bar curls, hammer curls
single arm extensions, broken bar rope pull downs
rope twists, planks, kettle ball throws, X
no legs! -
VELO
A real ride 23.23 mi 01:25 16.4mph pace
Beautiful day to get out on a bike. Glad to be on taper otherwise I would have done some more running.
Stephen
Welcome back State side! Wow - that is a killer pace, and I was looking at the profile...start at ocean, and then climb to over 2500ft by the 20mile mark...wicked. Increadable feat of endurance work. well done.
about 5 hours ago