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My DYN training log

Friday 12/6/2019

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.55, 1.54, 1.53, 1.55, 1.54, 1.54)
2*150 departing every 5:00 (2.44, 2.48)
Cooldown 100m

Total - 1400m

3.6 mile trail run in 30:20 (~8:26/mile) -- 1.2 mile splits were 10:30, 10:02, 09:48
 
Saturday 12/7/2019

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 3:07/3:08/3:08/3:08, 100 in 1:48/1:52/1:49/1:51, 50 in 0:50-0:51)
Cooldown 100m

Total - 1700m

3.4 mile trail run in 28:47 (~8:28/mile)
 
Sunday 12/8/2019

Warmup 400m
6 * 100m sprints departing every 4:00 (1.44, 1.42, 1.42, 1.42, 1.43, 1.42)
Cooldown 100m

Total - 1100m
 
Monday 12/9/2019

4.6 mile trail run in 38:57 (~8:28/mile)

Gym
superset pullups/pushups 3*10/20 rest 0:60
shoulders, biceps, abs
 
Thursday 12/12/2019

Warmup 400m
6*150 breathing 3/5/7/7/5/3 (3.00, 2.59, 3.01, 2.59, 3.00, 3.01)
2*100 departing every 4:00 (1.38, 1.41)
Cooldown 100m

Total - 1600m
 
Friday 12/13/2019

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.54, 1.55, 1.52, 1.53, 1.53, 1.51)
3*150 departing every 5:00 (2.40, 2.45, 2.47)
Cooldown 100m

Total - 1550m

3.4 mile trail run in 29:28 (8:40/mile)

I had mild food poisoning in the very early hours so it was hard to exercise today. Hence the slow run.
 
Saturday 12/14/2019

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 3:15/3:11/3:11/3:08, 100 in 1:51/1:51/1:50/1:49, 50 in 0:49-0:50)
Cooldown 100m

Total - 1700m

My body was not excited to do hypoxic 150s today.
 
Sunday 12/15/2019

Warmup 400m
6 * 100m sprints departing every 4:00 (1.45, 1.41, 1.44, 1.42, 1.42, 1.42)
Cooldown 100m

Total - 1100m

I need new swimming shorts, the ones I have now are old and the waist band is "parachuting" and slowing me down a lot.
 
Monday 12/23/2019

4.0 mile street run in 33:26 (8:28/mile)

Pushups 20-30-30-20
Shoulders
 
Saturday 12/28/2019

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.51, 1.51, 1.50, 1.51, 1.52, 1.52)
2*150 departing every 5:00 (2.40, 2.47)
Cooldown 100m

Total - 1400m

3.4 mile trail run in 28:18 (~8:19/mile)
 
Sunday 12/29/2019

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 3:04/3:10/3:03/3:06, 100 in 1:52/1:50/1:48/1:51, 50 in 0:50)
Cooldown 100m

Total - 1700m
 
Tuesday 12/31/2019


Warmup 400m
6*150 breathing 3/5/7/7/5/3 (2.59, 3.02, 3.01, 3.02, 3.04, 3.02)
2*100 departing every 4:00 (1.41, 1.43)
Cooldown 100m

Total - 1600m

3.6 mile trail run in 30:42 (8:32/mile)
 
Thursday 1/2/2020 Happy new year!!!

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, 3:00, 4:05, 4:07, 3:03, 1:54) (900)

Sprints (450)
2*100 @ 4:00 (1:39, 1:41)
2*75 @ 3:00 (1:13, 1:14)
2*50 @ 2:00 (0:44, 0:45)

Cooldown 100m

Total - 1850m
 
Friday 1/3/2020

Warmup 400m
5 * 100m sprints departing every 4:00 (1.38, 1.39, 1.40, 1.40, 1.41)
Cooldown 100m

Total - 1000m

3.6 mile trail run in 29:54 (8:10/mile) -- 1.2 mile splits were 10:10, 9:51, 9:53
 
Saturday 1/4/2020

Warmup 400m
6*150 breathing every 5 (3.07, 3.08, 3.10, 3.06, 3.06, 3.05)
2*100 departing every 4:00 (1.42, 1.44)
Cooldown 100m

Total - 1600m

Tired so I kept the 150s slow
 
Wednesday 1/8/2020

3.4 mile trail run in 29:03 (8:33/mile)
superset pullups/pushups, 3*10/20 resting 0:60
shoulders

Felt very slow and sluggish during the run even though I was not tired
 
Friday 1/11/2020

Warmup 400m
7*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.55, 1.54, 1.52, 1.54, 1.53, 1.52, 1.52)
2*150 departing every 5:00 (2.41, 2.49)
Cooldown 100m

Total - 1500m

3.4 mile trail run in 28:45 (~8:27/mile)
 
Saturday 1/11/2020

Warmup 400m
6*150 breathing every 5 (3.07, 3.07, 3.05, 3.05, 3.03, 3.01)
2*100 departing every 4:00 (1.38, 1.40)
Cooldown 100m

Total - 1600m
 
Sunday 1/12/2020

Warmup 400m
5 * 100m sprints departing every 4:00 (1.43, 1.40, 1.42, 1.42, 1.41)
Cooldown 100m

Total - 1000m

3.6 mile trail run in 29:56 (8:19/mile) -- 1.2 mile splits were 10:05, 9:58, 9:53
 
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