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My DYN training log

bboynaki

Well-Known Member
Jun 13, 2014
859
30
68
40
Tuesday 7/21/2020

Pool

Warmup 400m
6*150m breathing every 5 departing every 4:00 (2.49, 2.46, 2.45, 2.41, 2.41, 2.41)
2*100m departing every 4:00 (1:31, 1:34)
Cooldown 100m

Total - 1600m
 

bboynaki

Well-Known Member
Jun 13, 2014
859
30
68
40
Wednesday 7/22/2018

Pool day

Warmup 400m

100 - 150 - 200 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing every 3/4/5/5/4/3 minutes (1:47, 2:45, 3:49, 3:50, 2:48, 1:46) (900)

Sprints (450)
2*100 @ 4:00 (1:35, 1:35)
2*75 @ 3:00 (1:09, 1:10)
2*50 @ 2:00 (0:42, 0:44)

Cooldown 100m

Total - 1850m
 

bboynaki

Well-Known Member
Jun 13, 2014
859
30
68
40
Friday 7/24/2020

pool exercises (short rubber fin, dive skin for sun protection)

Warmup 400m
11*25u with 10/9/8/7/6/5/4/4/4/4 breaths in between (275u)
2*50u (100u)
8*50u/25f/25u departing every 3:30 (each took 2:15 so about 1:15 rest) (800/600u)
10*25uf DNF in about 15:17 (1:32/lap) (500/250u) -- 5 breaths at the wall

Total - 2075/1225u

Pretty good day today
 

bboynaki

Well-Known Member
Jun 13, 2014
859
30
68
40
Monday 7/27/2020

Pool exercises

Warmup 400m
6 * 100m sprints @ 4:00 (1.37, 1.30, 1.32, 1.34, 1.34, 1:35) (600)
Cooldown 100m

Total - 1100m
 

bboynaki

Well-Known Member
Jun 13, 2014
859
30
68
40
Monday 8/3/2020

Pool

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.52, 1.43, 1.43, 1.43, 1.43, 1.42)
2*150 departing every 5:00 (2.25, 2.29)
Cooldown 100m

Total - 1400m
 

bboynaki

Well-Known Member
Jun 13, 2014
859
30
68
40
Tuesday 8/4/2020

Pool

Warmup 400m
6*150m breathing every 5 departing every 4:00 (2.46, 2.41, 2.42, 2.43, 2.45, 2.44)
2*100m departing every 4:00 (1:32, 1:33)
Cooldown 100m

Total - 1600m
 

bboynaki

Well-Known Member
Jun 13, 2014
859
30
68
40
Friday 8/7/2020

pool exercises (short rubber fin, dive skin for sun protection)

Warmup 400m
10*25u with 10/9/8/7/6/5/4/4/4 breaths in between (250u)
2*50u (100u)
8*50u/25f/25u departing every 3:30 (each took 2:20 so about 1:10 rest) (800/600u)
3*55u departing every 4:00 (165u)
10*25uf DNF in about 15:47 (1:35/lap) (500/250u) -- 5 breaths at the wall

Total - 2215/1365u
 

bboynaki

Well-Known Member
Jun 13, 2014
859
30
68
40
Saturday 8/8/2020

Pool

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 2.48/2.45/2.47/2.52, 100 in 1.38/1.37/1.37/1.40, 50 in 0.42/0.43/0.44/0.43)
Cooldown 100m

Total - 1700m

3.4 mile trail run in 30:48 (9:04/mile)

Very miserable today, hit the wall on the last set in the pool and then I felt like collapsing at the end of my run.
 

bboynaki

Well-Known Member
Jun 13, 2014
859
30
68
40
Sunday 8/9/2020

3.6 mile trail run in 31:30 (8:45/mile) 1.2 mile splits in 10.12, 10.29, 10.47
 

bboynaki

Well-Known Member
Jun 13, 2014
859
30
68
40
8/11/2020

Warmup 400m
6 * 100m sprints @ 4:00 (1.34, 1.30, 1.31, 1.34, 1.36, 1:35) (600)
Cooldown 100m

Total - 1100m
 

bboynaki

Well-Known Member
Jun 13, 2014
859
30
68
40
Friday 8/14/2020

pool exercises (short rubber fin, dive skin for sun protection)

Warmup 400m
10*25u with 10/9/8/7/6/5/4/4/4 breaths in between (250u)
2*50u (100u)
10*50u/25f/25u departing every 3:30 (each took 2:15 so about 1:15 rest) (1000/750u)
10*25uf DNF in about 15:27 (1:33/lap) (500/250u) -- 5 breaths at the wall

Total - 2250/1350u
 

bboynaki

Well-Known Member
Jun 13, 2014
859
30
68
40
Saturday 8/15/2020

Warmup 400m
6*150m breathing every 5 departing every 4:00 (2.51, 2.47, 2.45, 2.47, 2.48, 2.50)
3*100m departing every 4:00 (1:32, 1:33.1.36)
Cooldown 100m

Total - 1700m

3.4 mile trail run in 30:38 (~9:01/mile)

Very hot today, around 90F +
 

bboynaki

Well-Known Member
Jun 13, 2014
859
30
68
40
Tuesday 8/18/2020

3.6 mile trail run in 30:55 (8:35/mile) 1.2 mile splits were 10.25, 10.11, 10.18
 
Last edited:

bboynaki

Well-Known Member
Jun 13, 2014
859
30
68
40
Wednesday 8/19/2020

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.53, 1.45, 1.49, 1.48, 1.45, 1.47)
2*150 departing every 5:00 (2.27, 2.34)
Cooldown 100m

Total - 1400m

Upper and lower body both sore from last 2 days so slow day
 

bboynaki

Well-Known Member
Jun 13, 2014
859
30
68
40
Friday 8/21/2020

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 2.49/2.54/2.56/2.57, 100 in 1.40/1.42/1.41/1.42, 50 in 0.42/0.44/0.45/0.45)
Cooldown 100m

Total - 1700m

Horrible, slowest 150s in a long time
 

bboynaki

Well-Known Member
Jun 13, 2014
859
30
68
40
Saturday 8/22/2020

Warmup 400m
6*100m sprints departing every 2:00 (all around 1:33 - 1:35)
Cooldown 100m

3.4 mile trail run in a little under 31:00 (9:00/mile)

Forgot to log this workout and cleared the stopwatch, going by memory
 

bboynaki

Well-Known Member
Jun 13, 2014
859
30
68
40
8/25/2020

6*150m breathing every 5 departing every 4:00 (2.53, 2.47, 2.50, 2.51, 2.54, 2.51)
2*100m departing every 4:00 (1:34, 1:34)
Cooldown 100m

Total - 1700m

150 times are getting worse, about 10 seconds slower than I was doing last month.
 

bboynaki

Well-Known Member
Jun 13, 2014
859
30
68
40
Thursday 8/27/2020

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.46, 1.44, 1.43, 1.43, 1.44, 1.43)
2*150 departing every 5:00 (2.25, 2.30)
Cooldown 100m

Total - 1400m
 

bboynaki

Well-Known Member
Jun 13, 2014
859
30
68
40
Friday 8/28/2020

pool exercises (short rubber fin, dive skin for sun protection)

Warmup 400m
12*25u with 10/9/8/7/6/5/4/4/4/4/4 breaths in between (300u)
10*50u (5 @ 3:00, 5 @ 2:30 departing) (500u)
10*25uf DYN in 11:52 (500/250u)
10*25uf DNF in about 15:26 (1:33/lap) (500/250u) -- 5 breaths at the wall

Total - 2200/1300u
 
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