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My DYN training log

Wednesday 1/9/2019

3.4 mile trail run in 29:22 (8:38/mile)
pullups pushups 2*10/20
 
1/11/2019

Warmup 400m (0 dnf per end)
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (all 2:00-2:05)
1*150 departing (3:08) -- starting about 1:00 after the last exercise so slower than usual

3.1 mile trail run in 27:41 (~8:56/mile)

Pool heater is likely broken as the pool was so cold, I could not finish my workout or do any DNFs as part of the warmup.
 
Saturday 1/12/2019

4.0 mile trail run in 33:15 (8:19/mile)
pullups pushups 3*12/25 rest 1:00
 
Tuesday 1/15/2019

4.0 mile trail run in 33:35 (8:24/mile)
pullups pushups 4*10/20 rest 1:00
 
Friday 1/18/2019

4.0 mile trail run in 32:32 [8:08/mile]


Saturday 1/19/2019

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.52, 1.55, 1.56, 1.56, 1.58, 1.58)
2*150 departing every 5:00 (2:48, 2:53)
Cooldown 100m

Total - 1400m

Pool temp feels close to normal again
 
Sunday 1/20/2019

Warmup 400m
6*150 breathing every 5, departing every 4:00 (3.10, 3.12, 3.11, 3.13, 3.15, 3.15) (900)
3*100 departing every 4:00 (1:52, 1:54, 1:54)
Cooldown 100m

Total - 1700m

Pool is freezing again and it is really impacting my workouts
 
Saturday 1/26/2019

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (all 1:55-2:00)
3*150 departing every 5:00 (2:43, 2:51, 2:51)
Cooldown 100m

Total - 1550m
 
Sunday 1/27/2019

Warmup 400m
100 - 150 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing every 3/4/5/4/3 minutes (1:56, 3:03, 4:12, 4:19, 3:14, 2:01) (900)

Sprints (450)
100 in 1:41 rest 2:19
100 in 1:44 rest 2:16
75 in 1:16 rest 1:44
75 in 1:15 rest 1:45
50 in 0:45 rest 1:15
50 in 0:46 rest 1:14

Cooldown 100m

Total - 1850m
 
Tuesday 1/29/2019

4.0 mile trail run in 33:53 (~8:28/mile)
pullups pushups 4*10/20
shoulders 3*15
 
Wednesday 1/30/2019

3.4 mile trail run in 29:00 (8:32/mile)

Tired today, first mile 8:17 and last mile 8:44
 
Friday 2/1/2019

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (all 1:55)
2*150 departing every 5:00 (2:43, 2:47)
Cooldown 100m

Total - 1400m
 
Saturday 2/2/2019

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 3:06/3:06/3:01/3:04, 100 in 1:55/1:51/1:50/1:53, 50 in 0:50)
Cooldown 100m

Total - 1700m

Fastest I have done this workout
 
Wednesday 2/6/2019

4.0 mile trail run in 32:40 (8:10/mile)
pullups/pushups 3*10/20
shoulders
 
Thursday 2/7/2019

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (all 1:55)
2*150 departing every 5:00 (2:42, 2:50)
Cooldown 100m

Total - 1400m
 
Last edited:
Friday 2/8/2019


Warmup 400m

100 - 150 - 200 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing every 3/4/5/4/3 minutes (1:56, 2:59, 4:07, 4:09, 3:07, 1:56) (900)

Sprints (350)
100 in 1:37 rest 2:23
100 in 1:41 rest 2:19
75 in 1:14 rest 1:46
75 in 1:14 rest 1:46

Cooldown 100m

Total - 1750m
 
Saturday 2/9/2019

4.8 mile trail run in 39:12 (8:10/mile)

Here are the splits: 4 laps @ 1.2 miles/lap
10.05 (8:24/mile)
9.49 (8:11/mile)
9.43 (8:06/mile)
9.35 (7:59/mile)
 
Sunday 2/10/2019

Warmup 400m
6*100m sprints departing every 4:00 (1.42, 1.40, 1.40, 1.40, 1.42, 1.42)
Cooldown 100m

Total - 1100m


Gym
pullups/pushups 3*12/25
shoulders
 
Last edited:
Thursday 2/14/2019 (Happy Valentine's Day!!! )

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (first 1:59, next 5 were 1:55)
2*150 departing every 5:00 (2:44, 2:44)

Total - 1300m

Had to rush today
 
Friday 2/15/2019

4.0 mile trail run in 32:22 (8:05/mile)
1.2 mile splits were 9:38, 9:38, 9:51

First 2 miles or so were just under 8:00/mile pace

Gym
pullups/pushups 3*10/20
shoulders
 
Last edited:
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