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My DYN training log

Saturday 2/16/2019

stairmaster intervals 5 * 2:00 slow/2:00 fast (68/97 steps per min)
 
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
 
Saturday 2/23/2019

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.54, 1.53, 1.53, 1.49, 1.52, 1.53)
2*150 departing every 5:00 (2:43, 2:46)
Cooldown 100m

Total - 1400m
 
Wednesday 2/27/2019

stairmaster intervals 6 * 2:00 slow/2:00 fast (60/97 steps per min)
pullups/pushups 3*10/20
 
Friday 3/1/2019


stairmaster intervals 5 * 2:00 slow/2:00 fast
pullups/pushups 3*10/20
 
Saturday 3/2/2019

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.52, 1.55, 1.57, 1.56, 1.57, 1.56)
2*150 departing every 5:00 (2:45, 2:53)
Cooldown 100m

Total - 1400m
 
Sunday 3/3/2019

Warmup 400m
6*100m sprints departing every 4:00 (1.37, 1.41, 1.45, 1.47, 1.47, 1.50)
Cooldown 100m

Total - 1100m

Started off OK but hit the wall really fast. I was tired today.
 
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).
 
Wednesday 3/13/2019

2.2 mile trail run in 18:20 (8:20/mile)
pullups/pushups 3*10/20
shoulders

My lunch was too big, almost threw up while running so this slowed me down.
 
Friday 3/15/2019

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.49, 1.52, 1.50, 1.52, 1.53, 1.55)
2*150 departing every 5:00 (2:43, 2:52)
Cooldown 100m

Total - 1400m
 
Saturday 3/16/2019

Warmup 400m
6*150m breathing every 5 departing every 4:00 (2:59, 3:08, 3:08, 3:03, 3:07, 3:05)
2*100 departing every 4:00 (1:38, 1:43)
Cooldown 100m

2.4 mile trail run in 20:30 (8:33/mile)
 
Monday 3/18/2019

3.6 mile trail run in 29:12 (8:07/mile)
1.2 mile splits were 9:43/9:43/9:46
 
Wednesday 3/20/2019

3.4 mile trail run in 28:52 (8:30/mile)
superset pullups/pushups 4*10/20 rest 0:60
shoulders
 
Friday 3/22/2019

Warmup 400m
7*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.54, 1.52, 1.53, 1.53, 1.53, 1.52, 1.54)
2*150 departing every 5:00 (2:45, 2:48)
Cooldown 100m

Total - 1500m
 
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)
 
Tuesday 3/26/2019

3.4 mile trail run in 28:11 (8:17/mile)
superset pullups/pushups 4*10/20 rest 0:60
shoulders
 
Friday 3/29/2019

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 3:03/3:08/3:09/3:11, 100 in 1:51/1:55/1:53/1:54, 50 in 0:50/0:51/0:52/0:54)
Cooldown 100m

Total - 1700m
 
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)
 
Sunday 3/31/2019

Warmup 400m
5*100 departing every 4:00 (1.42, 1.41, 1.43, 1.42, 1.42)
Cooldown 100m

Total - 1000m

2.4 mile trail run in 20:40 (8:37/mile)

Very consistent performance the last few weeks
 
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