My DYN training log

[bboynaki]

Sunday 11/12/2017

Warmup 400m (1 dnf per end)
4 * (150(5), 100(3), 50) departing every 8:00. Times were 150 in 3:15-3:20, 100 in 1:55-2:00, 50 in 0:55) (1200)
Cooldown 200m (1dnf per end)

Total - 1800m

3.1 mile trail run in 27:35 (8:54/mile)

 

[bboynaki]

Friday 11/17/2017

Warmup 400m (1dnf per end - getting ~10m off the wall)
7*100 breathing 3/5/7/7/5/3 departing every 3:00 (first 2:05, next 6 just under 2:00) (700)
2*150 departing every 5:00 (2:47,2:49) (300)
Cooldown 200m (1dnf per end)

Total - 1600m

 

[bboynaki]

Saturday 11/18/2017

3.1 mile trail run (27:07 so 8:45/mile)

 

[bboynaki]

Monday 11/20/2017

3.1 mile trail run in 27:00 (8:43/mile)

superset pullups/pushups 3*10/20
shoulders 3*15

 

[bboynaki]

Tuesday 11/21/2017

3.6 mile trail run in 31:15 (8:41/mile)

 

[bboynaki]

Wed 11/22/2017

Warmup 400m (1dnf per end - getting ~10m off the wall)
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (just under 2:00) (600)
2*150 departing every 5:00 (2:49,2:51) (300)
Cooldown 200m (1dnf per end)

Total - 1500m

 

[bboynaki]

Thursday 11/23/2017

Warmup 400m (1dnf per end)

100-150-200-150-100 breathing 3/5/7/7/5/3 & departing every 3/4/5/4/3 minutes (2:05, 3:09,4:20,3:20,2:05) (700)

Sprints (450)
100 in 1:41 rest 2:19
100 in 1:40 rest 2:20 -- my fastest time ever in 25m pool
75 in 1:15 rest 1:45
75 in 1:17 rest 1:43
50 in 0:47 rest 1:13
50 in 0:50 rest 1:10

Cooldown 200m (1dnf per end)

Total - 1750m


Hypoxic pyramid is still extremely tough, but getting there. Next time I will do the full version with 2*200 in the middle.

 

[bboynaki]

Friday 11/24/2017

Warmup 400m (1dnf per end)
4*(150(5), 100(3), 50) departing every 8:00 (150 in 3:15, 100 in 1:55-2:00, 50 in 0:50-0:55) (1200)
Cooldown 200m (1dnf per end)

Total - 1800m

superset pullups/pushups 3*10/20, 1*10/0
shoulders 3*15

 

[bboynaki]

Saturday 11/25/2017

Warmup 400m (1 dnf per end)
5*150 breathing 3/5/7/7/5/3 departing every 4:00 (3:15, 3:15, 3:17, 3:17, 3:20) (750)
2*200 resting 2:00 (3:57 each) (400)

Total - 1550m

 

[bboynaki]

Sunday 11/26/2017

Warmup 400m (1 dnf per turn)
6*100m sprints departing every 4:00 (all around 1:45 +/-0:02) (600)
Cooldown 100m (1 dnf per end)

Total - 1100m

 

[bboynaki]

Tuesday 11/28/2017

3.1 mile trail run in 27:00 (8:43/mile)

superset pullups/pushups 3*12/25
shoulders 3*15

 

[bboynaki]

Friday 12/1/2017

Warmup 400m, 1dnf per end
6*100 breathing 3/5/7/7/5/3 departing every 3:00, all around 2:00
3*150(3) departing every 5:00 (2:49, 2:53, 2:47)
Cooldown 100m

Total - 1550m

 

[bboynaki]

Sunday 12/3/2017

3.1 mile trail run in 25:19 (8:10/mile) <--- my fastest time ever on this trail, huge drop in time
superset pullups/pushups 3*10/20
shoulders 3*15

 

[bboynaki]

Friday 12/8/2017

3.1 trail mile in 26:09 (8:26/mile)

superset pullups/pushups 3*10/20
shoulders 2*15

 

[bboynaki]

Saturday 12/9/2017

Warmup 400m (1 dnf per turn)
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (2:00 each)
2*150(3) departing every 5:00 (2:47, 2:52)
Cooldown 200m (1 dnf per turn)

Total - 1500m

 

[bboynaki]

Friday 12/15/2017

O2 table dry apnea (all rests 2:00)
1:30
1:50 (1 contraction)
2:10 (2)
2:30 (3)
2:50 (5)
3:10 (7)
3:30 (11)

3.1 mile trail rune in 26:30 (8:33/mile)

superset pullups/pushups 3*10/20

 

[bboynaki]

Saturday 12/16/2017

4.0 mile trail run in 32:22 (8:05/mile) -- another personal best on this trail

 

[bboynaki]

Friday 12/22/2017

Warmup 400m (1 dnf per turn)
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (all around 2:00 - 2:02) (600)
2*150(3) departing every 5 (2:52, 3:00) (300)

Total - 1300m

 

[bboynaki]

Monday 12/25/2017 (where are the Christmas emoticons??)

O2 dry apnea (all rests 2:00)
1:30
1:50
2:10
2:30
2:50 (2 contractions)
3:10 (3-4)
3:30 (6-7)


4.0 mile street run in 32:36 (8:09/mile) (wearing old army BDU because it was 32 degrees F with 30 mph winds)


Pushups 20-30-40-20

 

[bboynaki]

Tuesday 12/26/2017

4.0 mile street run in 31:45 (7:56/mile) (same conditions as above but colder)

Pushups 5*20
shoulders 3*15

Finally, sub-8 minute miles.