My DYN training log

[bboynaki]

Sunday 2/11/2024

Warmup 400yd

125 - 175 - 225 - 175 - 125 yds breathing 3/5/7/7/5/3 departing every 3/4/5/4/3 minutes (2.03, 3.00, 3.56, 3.00, 2.05) (825)

Sprints (450)
1*125 @ 4:00 (1:47)
2*100 @ 4:00 (1:24, 1:26)
2*75 @ 3:00 (0.59, 1.00)

Cooldown 100yd

Total - 1775 yd

 

[bboynaki]

Friday 2/16/2024

2.8 mile trail/road jogging in ~28 min (last 0.7 mile on road uphill with 224 ft elevation gain)

Adding some more regular running into my routine to get my legs back in shape. Also stretching and icing my injury, seems like a tendonitis issue so not much else to do.

 

[bboynaki]

Saturday 2/24/2024

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (all 2:05)
2 * 150yd @ 5:00 (2:21, 2:20)

Cooldown 100yd

Total - 1550yd/1400m

Bad stiff neck today so hard to swim, but did OK.

 

[bboynaki]

Saturday 3/2/2024

Warmup 400yd

6 * 175yd @ 4:00 breathing every 5 (2.58, 2.56, 3.00, 2.59, 2.59, 2.59)
2 * 125yd @ 4:00 (1:48, 1:51)

Cooldown 100 yd

Total - 1800yd

 

[bboynaki]

Sunday 3/3/2024

Warmup 400yd
6 * 125yd sprints @ 4:00 (1.51, 1.52, 1.52, 1.51, 1.52, 1.53)
Cooldown 100yd

Total - 1250yd

 

[bboynaki]

Monday 3/4/2024 (estimate)

3.0 mile trail run in 27:38 (14.11, 13.27 splits)

Trying to run a bit more. Unfortunately after this run I got poison ivy so didn't train for a while.

 

[bboynaki]

Saturday 3/16/2024

3.0 mile trail run in 27:10 (9:03/mile) (14.12, 12:58 splits)

 

[bboynaki]

Sunday 3/17/2024

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (1.59, 2.00, 2.02, 2.03, 2.04, 2.06)
2 * 150yd @ 5:00 (2:14, 2:15)

Cooldown 100yd

Total - 1550yd/1400m

 

[bboynaki]

Thursday 3/21/2024

2.8 mile trail run in 32:30 (last 0.75 miles uphill 70m)

 

[bboynaki]

Saturday 3/23/204

Warmup 400yd
6 * 150yd @ 4:00 breathing every 5 (2.28, 2.27, 2.29, 2.28, 2.30, 2.29)
2 * 125yd sprints @ 4:00 (1.48, 1.50)
Cooldown 100yd

Total - 1650yd/1500m

Gym stuff

 

[bboynaki]

Monday 3/25/2024

3.1 mile trail run in 26:55 (8:41/mile)

 

[bboynaki]

Saturday 3/30/2024

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (all ~ 2:00)
2 * 150yd @ 5:00 (2:13, 2:15)

Cooldown 100yd

Total - 1550yd/1400m

 

[bboynaki]

Sunday 3/31/2024

Warmup 400yd
6 * 150yd @ 4:00 breathing every 5 (2.33, 2.32, 2.31, 2.32, 2.31, 2.34)
2 * 125yd sprints @ 4:00 (1.49, 1.52)
Cooldown 100yd

Total - 1650yd/1500m

Tired today, quite a bit slower than usual

 

[bboynaki]

Monday 4/1/2024

2.6 mile trail/street run with last 0.55 miles uphill (25:30)

 

[bboynaki]

Wednesday 4/3/2024

3.0 mile trail run in 26:45 (8:55/mile) (splits at 0.75 mile points: 7.05/7.10/6.11/6.18)

New part of the trail today but I feel some strain in my left leg behind the knee, so I will stick to swimming for about a week.

 

[bboynaki]

Saturday 4/6/2023

4.0 mile trail run in 35:51 (8:58/mile)

 

[bboynaki]

Sunday 4/7/2024

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (2.00, 2.02, 2.01, 2.02, 2.04, 2.02)
2 * 150yd @ 5:00 (2:15, 2:18)

Cooldown 200yd

Total - 1650yd/1500m

Gym stuff

 

[bboynaki]

Saturday 4/13/2024

3.6 mile trail run in 30.50 (8:34/mile) half-way splits in 16.00/14.50

 

[bboynaki]

Sunday 4/14/2024

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (all 2:02-2:04)
2 * 150yd @ 5:00 (2:14, 2:18)

Cooldown 100yd

Total - 1550yd/1400m

 

[bboynaki]

Saturday 4/20/2024

Warmup 400yd
6 * 125yd sprints @ 4:00 (1.45, 1.50, 1.51, 1.53, 1.53, 1.54)
Cooldown 100yd

Total - 1250yd

3.0 mile trail run in 26:21 (8:47/mile)