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My DYN training log

Saturday 3/14/2020

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.46, 1.42, 1.44, 1.41, 1.43, 1.45)
2*150 departing every 5:00 (2.31, 2.38)
Cooldown 100m

Total - 1400m
 
Sunday 3/15/2020

Warmup 400m
6*150 breathing every 5 (2.53, 2.50, 2.50, 2.51, 2.54, 2.48)

Sprints (450)
2*100 @ 4:00 (1:37, 1:37)
2*75 @ 3:00 (1:09, 1:08)
2*50 @ 2:00 (0:42, 0:44)

Cooldown 100m

Total - 1850m

Ate too much breakfast and felt it the whole time, but good workout otherwise
 
Tuesday 3/17/2020

3.4 mile trail run in 27:46 (8:10/mile)

Pool's closed so I'm stuck running for the foreseeable future...
 
Friday 3/20/2020

3.6 mile trail run in 30:10 (8:23/mile) 1.2 mile splits were 9.55, 10.03, 10.12
 
Tuesday 3/24/2020

3.6 mile trail run in 30:13 (8:24/mile) 1.2 mile splits were 10.04, 10.05, 10.05
 
Friday 3/27/2020

Apnea walks uphill
8 * 30-45 seconds resting 1:30-2:00

4.0 mile trail run in 33.46 (8.26/mile)
 
Saturday 3/28/2020

4.0 mile trail run in 33.05 (8.16/mile) 1.2 mile spits 9.51, 9.50, 10.12, last 0.4mi was 3.12

pushups 3*20
flutterkicks (ab workout) 3*10 with each rep having 4 count
 
Tuesday 3/31/2020

3.6 mile trail run in 30:00 (8:20/mile) 1.2 mile splits were 3*10:00
 
Thursday 4/2/2020

3.6 mile trail run in 29.48 (8:17/mile) 1.2 mile splits were 9.52, 9.55, 10.01
 
Saturday 4/4/2020

O2 table, dry apnea (all rests 2:00)
1:30
1:50
2:10
2:30 (1 contraction)
2:50 (5)
3:10 (4)
3:30 (7)

Walking apnea on stairs (14 steps up or down per repetition) (all rests 2:00)
1*4 reps (0:43)
4*5 reps (0:56 - 0:57)

Trying to do whatever I can to maintain my swimming gains until the quarantine ends. Apnea walks were a lot harder than I expected.
 
Sunday 4/5/2020

4.8 mile trail run in 41.02 (8:33/mile) 1.2 mile splits were 10.15, 10.04, 10.25, 10.18

Pushups 3*20
Abs (flutterkicks) 3*10
 
Wednesday 4/8/2020

3.6 mile trail run in 29:52 (8:18/mile) 1.2 mile splits were 9.57, 9.55, 9.59

pushups 3*20
flutterkicks 3*10 (4-count)
divebomber pushups 2*10
 
Saturday 4/11/2020

3.6 mile trail run in 29:43 (8:15/mile) 1.2 mile splits were 9.50, 9.55, 9.58
 
Sunday 4/12/2020

4.0 mile trail run in 33:30 (8:22/mile) 1.2 mile splits were 9.52, 9.58, 10.16, last 0.4 miles @ 3:23

pushups 3*20
flutterkicks (4 count) 3*10
arm haulers 2*20
divebomber pushups 2*10

Following the Stew Smith Navy SEAL workout routine for the PT stuff
 
4/26/2020

3.6 mile trail WALK in 52:22 (14:30/mile)

I suffered a sudden sciatic nerve injury on 4/16 so I haven't been able to do anything but slow walking. Today was the first mostly pain-free day since then. I was prescribed cortisol pills yesterday and they worked very quickly. I should be able to run in a few days.
 
4/27/2020

3.4 mile trail run in 28.20 (8:20/mile)

Back feels OK, let's see how I feel tomorrow. First mile was 8:00, last mile was 8:30 so went out too fast.
 
Tuesday 4/28/2020

3.6 mile trail run in 30:14 (8:24/mile) - 1.2 mile splits were 10.00, 10.03, 10.10

pushups 3*20
 
Last edited:
Friday 5/1/2020

1.2 mile trail walk
2.4 mile trail run in 21:00 (8:45/mile) 1.2 mile splits were 10.11, 10.49

My sciatic nerve pain came back on Wednesday night and I spent yesterday and this morning doing some rehad exercises (like squats). After warming up with a 1.2 mile walk, I felt good enough to run 2.4 miles (but sluggish).
 
Last edited:
Saturday 5/2/2020

3.6 mile trail run in 32.09 (8:56/mile) 1.2 mile splits were 10.27, 10.45, 10.57
pushups 3*20

Not sure why I ran so slow today...could have been heat/humidity
 
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