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My DYN training log

Friday 1/17/2020

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.51, 1.50, 1.49, 1.50, 1.50, 1.48)
2*150 departing every 5:00 (2.39, 2.43)
Cooldown 100m

Total - 1400m
 
Saturday 1/18/2020

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 3:02/3:00/3:02/3:06, 100 in 1:51/1:49/1:47/1:47, 50 in 0:48-0:49)
Cooldown 100m

Total - 1700m
 
Friday 1/24/2020

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.48, 1.49, 1.49, 1.48, 1.49, 1.50)
2*150 departing every 5:00 (2.35, 2.41)
Cooldown 100m

Total - 1400m

3.4 mile trail run in 28:52 (~8:29/mile)
 
Saturday 1/25/2020

Warmup 400m
6*150 breathing every 5 (3.02, 3.00, 3.03, 3.00, 3.02, 3.00)
2*100 departing every 4:00 (1.39, 1.42)
Cooldown 100m

Total - 1600m

Used new swim shorts today, very very bad. Heavy, absorbent, loose, and parachuting. Going to try some jammers.
 
Sunday 1/26/2020

Warmup 400m
6 * 100m sprints departing every 4:00 (1.36, 1.35, 1.37, 1.36, 1.36, 1.37)
Cooldown 100m

Total - 1100m

3.6 mile trail run in 30:53 (8:35/mile) -- 1.2 mile splits were 10:17, 10:16, 10:20

Using my new Speedo jammers so a bit of a "cheat day" today since they have much less resistance than shorts. I'll be using these from now on, so I will need to rebaseline all my workouts.
 
Friday 1/31/2020

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.42, 1.44, 1.44, 1.45, 1.45, 1.45)
2*150 departing every 5:00 (2.32, 2.33)
Cooldown 100m

Total - 1400m
 
Saturday 2/1/2020

Warmup 400m
5 * 150(5)/100(3)/50 departing every 8:00 (150 in 2:51/2:53/2:52/2:52/2:50, 100 in 1:44/1:41/1:40/1:40/1:40, 50 in 0:44)
Cooldown 100m

Total - 2000m

Swimming a lot faster (and easier) now with Speedos, so I need to increase the distance by about 200-300m on each of my workouts.
 
Sunday 02/02/2020 <--- palindrome

Warmup 400m

100 - 150 - 200 - 250 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing every 3/4/5/6/5/4/3 minutes (1:50, 2:54, 3:55, 4:55, 3:55, 2:53, 1:45) (1150)

Sprints (450)
2*100 @ 4:00 (1:31, 1:34)
2*75 @ 3:00 (1:09, 1:08)
2*50 @ 2:00 (0:42, 0:42)

Cooldown 100m

Total - 2100m

Lots of personal bests today, but that's because I'm using speedos. I'll give it a few months before I start logging records. Also looking to stop running and increase my swimming.
 
Friday 2/7/2020

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.47, 1.44, 1.44, 1.43, 1.43, 1.43)
2*150 departing every 5:00 (2.27, 2.32)
Cooldown 100m

Total - 1400m

Getting over a cold, swam pretty fast without pushing too hard
 
Friday 2/14/2020 Happy valentine's day!!

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.49, 1.45, 1.45, 1.45, 1.44, 1.44)
2*150 departing every 5:00 (2.30, 2.34)
Cooldown 100m

Total - 1400m

First day back after a really bad cold, sinus still hurt a little
 
Last edited:
Saturday 2/15/2020

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 2:49/2:49/2:51/2:47, 100 in 1:40/1:40/1:39/1:39, 50 in 0:42/0:44/0:44/0:43)
Cooldown 100m

Total - 1700m
 
Sunday 2/16/2020

Warmup 400m
6 * 100m sprints departing every 4:00 (1.35, 1.32, 1.35, 1.35, 1.36, 1.38)
Cooldown 100m

Total - 1100m
 
Friday 2/21/2020

Warmup 400m
7*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.42, 1.42, 1.42, 1.42, 1.44, 1.43, 1.44)
2*150 departing every 5:00 (2.30, 2.34)
Cooldown 100m

Total - 1500m
 
Sunday 2/23/2020

Warmup 400m
5 * 150(5)/100(3)/50 departing every 8:00 (150 in 2:53/2:48/2:50/2:51/2:52, 100 in 1:44/1:41/1:39/1:40/1:41, 50 in 0:43/0:44/0:44/0:45/0:45)
Cooldown 100m

Total - 2000m

Low energy today, sprints were a bit slower than usual
 
Friday 2/28/2020

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.49, 1.44, 1.43, 1.42, 1.42, 1.43)
3*150 departing every 5:00 (2.31, 2.34, 2.37)
Cooldown 100m

Total - 1550m
 
Saturday 2/29/2020 Happy Leap Day!!

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 2:51/2:51/2:52/2:51/2:55, 100 in 1:42/1:39/1:39/1:41, 50 in 0:44/0:44/0:43/0:44)
Cooldown 100m

Total - 1700m
 
Sunday 3/1/2020

3.6 mile trail run in 31:04 (8:38/mile) 1.2 mile splits were 10.15/10.21/10.28
 
Friday 3/6/2020

Warmup 400m
6*150 breathing every 5 (2.53, 2.50, 2.50, 2.47, 2.49, 2.48)
3*100 departing every 4:00 (1.33, 1.35, 1.35)
Cooldown 100m

Total - 1700m
 
Saturday 3/7/2020

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.52, 1.46, 1.45, 1.47, 1.48, 1.47)
2*150 departing every 5:00 (2.36, 2.36)
Cooldown 100m

Total - 1400m

No energy today, swam much slower than usual
 
Sunday 3/8/2020


Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 2:56/2:53/2:53/2:52, 100 in 1:44/1:41/1:42/1:42, 50 in 0:44/0:44/0:44/0:43)
Cooldown 100m

Total - 1700m

Not feeling great today either, slow 150s and 100s
 
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