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My DYN training log
- Thread starterbboynaki
- Start date
- Tags
- dyn pool excercises training
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Sunday 2/17/2019
Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 2:59/3:04/3:08/3:10, 100 in 1:52/1:51/1:52/1:51, 50 in 0:50-0:52)
Cooldown 100m
Total - 1700m
3.6 mile trail run in 31:18 (8:42/mile)
Both workouts very painfail
Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 2:59/3:04/3:08/3:10, 100 in 1:52/1:51/1:52/1:51, 50 in 0:50-0:52)
Cooldown 100m
Total - 1700m
3.6 mile trail run in 31:18 (8:42/mile)
Both workouts very painfail
Monday 3/11/2019
2.2 mile trail run in 17:46 (8:04/mile)
pullups/pushups 3*10/20
shoulders
Recovering from a sprained ankle and from a really bad cold lasting 10+ days, I will follow the 9-week Navy SEALs beginner running program (except I am doing it on a trail so it is a bit tougher).
2.2 mile trail run in 17:46 (8:04/mile)
pullups/pushups 3*10/20
shoulders
Recovering from a sprained ankle and from a really bad cold lasting 10+ days, I will follow the 9-week Navy SEALs beginner running program (except I am doing it on a trail so it is a bit tougher).
Saturday 3/23/2019
Warmup 400m
100 - 150 - 200 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing every 3/4/5/4/3 minutes (2:00, 3:05, 4:15, 4:18, 3:07, 1:59) (900)
Sprints (450)
100 in 1:42 rest 2:18
100 in 1:45 rest 2:15
75 in 1:14 rest 1:46
75 in 1:15 rest 1:15
50 in 0:48 rest 1:12
50 in 0:48 rest 1:12
Cooldown 100m
Total - 1850m
2.4 mile trail run in 20:18 (8:27/mile)
Warmup 400m
100 - 150 - 200 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing every 3/4/5/4/3 minutes (2:00, 3:05, 4:15, 4:18, 3:07, 1:59) (900)
Sprints (450)
100 in 1:42 rest 2:18
100 in 1:45 rest 2:15
75 in 1:14 rest 1:46
75 in 1:15 rest 1:15
50 in 0:48 rest 1:12
50 in 0:48 rest 1:12
Cooldown 100m
Total - 1850m
2.4 mile trail run in 20:18 (8:27/mile)
Saturday 3/30/2019
Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (2.00, 1.57, 1.57, 1.59, 1.58, 1.59)
4*150 departing every 5:00 (2:42, 2:44, 2.45, 2.46)
Cooldown 100m
Total - 1700m
Bad hypoxic performance but good cardio performance on the 150s
2.4 mile trail run in 20:40 (8:37/mile)
Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (2.00, 1.57, 1.57, 1.59, 1.58, 1.59)
4*150 departing every 5:00 (2:42, 2:44, 2.45, 2.46)
Cooldown 100m
Total - 1700m
Bad hypoxic performance but good cardio performance on the 150s
2.4 mile trail run in 20:40 (8:37/mile)