Thursday, August 06, 2020
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My DYN training log

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bboynaki

Well-Known Member
Jun 13, 2014
813
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Tuesday 5/5/2020

3.6 mile trail run in 30:51 (8:34/mile) 1.2 mile splits were 10.10, 10.16, 10.25

It was 90 degrees F out, so not too bad performance for this weather.
 
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bboynaki

Well-Known Member
Jun 13, 2014
813
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Friday 5/8/2020

3.6 mile trail run in 30:15 (8:24/mile) 1.2 mile splits were 9.41, 10.13, 10.22

pushups 4*20
flutterkicks 4*10 (4 count)

75F today, so easier to run. Very fast first lap, next two were slow.
 
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bboynaki

Well-Known Member
Jun 13, 2014
813
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Saturday 5/9/2020

Dry dynamic apnea
8 * down/up/down/up stairs in my apartment every 2:00, FRC/exhale (~0:40 to complete with 1:20 rest)

Pretty tough workout, I will be adding 1-2 dry FRC apnea workouts per week now.
 
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bboynaki

Well-Known Member
Jun 13, 2014
813
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Sunday 5/10/2020

4.8 mile trail run in 41:03 (8:33/mile) 1.2 mile splits were 10.05, 10.06, 10.24, 10.27

pushups 25,25,20
flutterkicks 3*12
divebombers 10,8,6
20 body weight squats
 
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bboynaki

Well-Known Member
Jun 13, 2014
813
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Monday 5/11/2020

3.6 mile trail run in 30:49 (8:34/mile) 1.2 mile splits were 10.18, 10.12, 10.19
 
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bboynaki

Well-Known Member
Jun 13, 2014
813
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Wednesday 5/13/2020

4.0 mile trail run in 33.30 (8:22/mile) 1.2 mile splits in 10.00, 10.04, 10.07, last 0.4 miles in 3:19

superset pushups/flutterkicks(4 count) 3*25/12
divebombers 10,8
 
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bboynaki

Well-Known Member
Jun 13, 2014
813
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Friday 5/15/2020

4.0 mile trail run in 33.45 (8:26/mile) 1.2 mile splits in 9.52, 10.03, 10.27, last 0.4 miles in 3:21
 
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bboynaki

Well-Known Member
Jun 13, 2014
813
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Saturday 5/16/2020

1600 meters swim in San Diego bay in 38:00

Decided to just go swim in the ocean. No waves in the bay, calm water. First day back in a while.
 
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bboynaki

Well-Known Member
Jun 13, 2014
813
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Sunday 5/17/2020

3.6 mile trail run in 30.50 (8:33/mile) 1.2 mile splits were 10.24, 10.15, 10.11
 
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bboynaki

Well-Known Member
Jun 13, 2014
813
29
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40
Tuesday 5/19/2020

4.0 mile trail run in 33:36 (8:24/mile) 1.2 mile splits in 10.06, 10.00, 10.15, last 0.4 miles in 3.15

superset pushups/flutterkicks 3*20/10
 
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bboynaki

Well-Known Member
Jun 13, 2014
813
29
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Thursday 5/21/2020

3.6 mile run in 30.11 (8:23/mile) 1.2 mile splits in 9.54, 10.09, 10.08
 
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bboynaki

Well-Known Member
Jun 13, 2014
813
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Friday 5/22/2020

Open water swimming exercises

Warmup 400m
5*125m breathing every 5 (rest 1:00) (2.19, 2.40, 2.29, 2.50, 2.32, 2.42) (625)
Cooldown 400m

Total - 1425m

Distances and times are approximate. I think there was a current coming out of the bay so every other set was slower)
 
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bboynaki

Well-Known Member
Jun 13, 2014
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Saturday 5/23/2020

Open water swimming exercises

Warmup 400m
6*100m breathing every 5 (rest 1:00) (1.55, 2.08, 1.53, 2.12, 2.03, 2.10)
2*150m (rest 2:00) (3.17, 3.53)
Cooldown 50m

Total - 1350m
 
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bboynaki

Well-Known Member
Jun 13, 2014
813
29
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Monday 5/25/2020

Open water swimming exercises

Warmup 400m
100 - 150 - 175 - 175 - 150 - 100 breathing every 5 (rest 1:00) (2.06, 3.25, 3.35, 4.03, 3.10, 2.17)

Sprints
100 in 2.12 (rest 2:00)
100 in 1:58 (rest 2:00)
75 in 1:12 (rest 1:30)
75 in 1:23 (rest 1:30)
50 in 0:44 (rest 1:00)
50 in 0:50 (rest 1:00)

Cooldown - 100m

Total - 1800m


pullups 10, 10, 7
pushups 30, 20
pullups 6

Strong current and choppy water going outwards from the bay today. You can see the big difference that made in my 175s and other sets as each rep was in a different direction.
 
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bboynaki

Well-Known Member
Jun 13, 2014
813
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Wednesday 5/27/2020

3.6 mile trail run in 29:57 (8:19/mile) 1.2 mile splits were 9.58, 9.59, 10.00
 
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bboynaki

Well-Known Member
Jun 13, 2014
813
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Friday 5/29/2020

open water swimming exercises

Warmup 525m
4*150 (5) /100 (3) / 50 (3/2) -- breathing every (#) stroke with 1:00 rest between all (150 in 3:20, 100 in 1:55 - 2:00, 50 in 0:42 - 45)
Cooldown 175m

Total - 1900m

150s were against the current, 100s and 50s were in with the current
 
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bboynaki

Well-Known Member
Jun 13, 2014
813
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Saturday 5/30/2020

4.0 mile trail run in 34:15 (8:34/mile) 10.14, 10.12, 10.25, 3.24
 
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bboynaki

Well-Known Member
Jun 13, 2014
813
29
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Sunday 5/31/2020

Open water swimming exercises

Warmup 400m
6*150m breathing every 5 (rest 1:00) (3.14, 3.36, 3.26, 3.37, 3.17, 3.51)
2*100m (rest 2:00) (1.56, 2.24)

Every other set was against the current

superset pullups/pushups 3*10/20
 
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bboynaki

Well-Known Member
Jun 13, 2014
813
29
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Saturday 6/6/2020

Open water swimming exercises

Warmup 400m
6*100m breathing every 5 (rest 1:00) (1.50, 2.00, 1.52, 2.00, 1.53, 2.01)
2*175m (rest 2:00) (3.09, 3.39)
Cooldown 100m

Total - 1450m

Every other set was against the current. Also the water was much colder today than usual.
 
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bboynaki

Well-Known Member
Jun 13, 2014
813
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Sunday 6/7/2018

4.0 mile trail run in 33.13 (8.18/mile) 9.47, 9.55, 10.05, 3.26
pushups/flutterkicks 3*25/10
 
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