My DYN training log

[bboynaki]

Sunday 11/25/2018

Warmup 400m 2dnf/end
6*100m sprints departing every 4:00 (1.44, 1.44, 1.44, 1.45, 1.44, 1.46)
100m cooldown (0 dnf)

Total - 1100m

Gym
superset pullups/pushups 2*12/25, 1*10/20 rest 0:60 between supersets
shoulder presses, lateral raises, shrugs

 

[bboynaki]

Saturday 12/1/2018

3.4 mile trail run in 28:00 (8:14/mile)

 

[bboynaki]

Sunday 12/2/2018

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

Total - 1400m

Pretty slow today

 

[bboynaki]

Wednesday 12/5/2018

3.6 mile trail run in 31:00 (8:37/mile)

pullups/pushups 4*10/20
shoulders

 

[bboynaki]

Friday 12/7/2018

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (all just under 2:00)
3*150 departing every 5:00 (2:50, 2:54, 2:59)
Cooldown 100m

Total - 1550m

 

[bboynaki]

Saturday 12/8/2018

Warmup 400m
6*150 breathing 3/5/7/7/5/3 departing every 4:00 (3.11, 3.12, 3.09, 3.09, 3.10, 3.12)
3*100 sprints every 4:00 (1:47, 1:50, 1:52)
Cooldown 100m

Total - 1700m

 

[bboynaki]

Sunday 12/9/2018

Warmup 400m
5*100 sprints every 4:00 (1:50, 1:48, 1:49, 1:48, 1:48)
Cooldown 100m

Total - 1000m

 

[bboynaki]

Tuesday 12/11/2018

3.6 mile trail run in 30:00 (8:20/mile)

 

[bboynaki]

Friday 12/14/2018

4.0 mile trail run in 32:55 (8:14/mile)

pullups pushups 3*10/20
shoulders

 

[bboynaki]

Saturday 12/15/2018


warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 3.06/3.17/3.18/3.20, 100 in 1.53/1.53/1.57/1.59, 50 in 0:53-0:55)
Cooldown 100m

Total - 1700m

Don't think I recovered from yesterday. Went out a little too fast and also had really bad heart arrhythmias after the first set.

 

[bboynaki]

Sunday 12/16/2018

Warmup 400m + 2*100 increasing speed every 25
1*100 breathing 3/5/7/7/5/3 -- stopped there, couldn't breathe
4*100 every 4:00 (1:48, 1:49, 1:51, 1:54)
Cooldown 100m

Total - 1200m

Worst day in a very long time. Could be lack of sleep or proper nutrition.

 

[bboynaki]

Tuesday 12/18/2018

3.4 mile trail run in 29:20 (8:38/mile)
superset pullups/pushups 3*10/20
shoulders

 

[bboynaki]

Saturday 12/22/2018

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (all 1:53-1:58)
2*150 every 5:00 (2:47,2:53)
Cooldown 100m

Total - 1500m

 

[bboynaki]

Sunday 12/23/2018 (late posts)

Warmup 400m
100 - 150 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing every 3/4/5/4/3 minutes (2:01, 3:05, 4:11, 3:08, 2:00) (700)

Sprints (450)
100 in 1:46 rest 2:14
100 in 1:51 rest 2:09
75 in 1:20 rest 1:40
75 in 1:17 rest 1:43
50 in 0:48 rest 1:12
50 in 0:48 rest 1:12

Cooldown 100m

Total - 1650m



Monday 12/24/2018

warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 3:10, 100 in 1:57, 50 in 0:55)
Cooldown 100m

Total - 1700m


Merry Christmas!!!

 

[lordzebra]

holly shit that was a long log!
care to post your latest static/dynamic records?

 

[bboynaki]

Wednesday 12/26/2018

Warmup 400m
6*150 breathing 3/5/7/7/5/3 departing every 4:00 (3.06, 3.09, 3.09, 3.10, 3.09, 3.12)
3*100 sprints every 4:00 (1:47, 1:45, 1:49)

Total - 1600m

holly shit that was a long log!
care to post your latest static/dynamic records?

I do not know sir. I don't have a training partner so I never push my limits. I've never tried a DYN past 75 yards or a DNF past 25 meters. My O2 tables (always dry) usually go to 4:00-4:20. When I go spearfishing I go up to ~25 meters with a little bit of bottom time. I also do a lot of shallow water seabass fishing with apneas exceeding 2:00 minutes. For me it is more important to be able to spearfish 5-6 hours a day and maintain the performance above from start to finish every day.

 

[bboynaki]

Thursday 12/27/2018

3.4 mile trail run in 29:04 (8:33/mile)
superset pullups/pushups 4*10/20 resting 0:60
shoulders

 

[bboynaki]

Saturday 12/29/2018

Warmup 400m
5*100 sprints departing every 4:00 (1.44, 1.43, 1.46, 1.47, 1.49)
Cooldown 100m

Total - 1000m

 

[bboynaki]

Thursday 1/3/2019 Happy new year!!!

3.4 mile trail run in 28:37 (8:25/mile)
superset pullups/pushups 3*12/25 resting 0:60
shoulders 3*15

 

[bboynaki]

Sunday 1/6/2018 (late post)

4.0 mile trail run in 33:47 (8:26/mile)
pullups pushups 4*10/20 rest 0:60
shoulders 3*15