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My DYN training log

Saturday 8/29/2020

Warmup 400m
6*100m sprints departing every 2:00 (1.35, 1.33, 1.33, 1.33, 1.33, 1.35)
Cooldown 100m

3.4 mile trail run in a little under 30:03 (8:50/mile)
 
Tuesday 9/1/2020

Warmup 400m
6*150m breathing every 5 departing every 4:00 (2.57, 2.49, 2.49, 2.47, 2.46, 2.46)
2*100m departing every 4:00 (1:35, 1:35)
Cooldown 100m

Total - 1600m

Still having trouble doing 150s, might be overtrained
 
Friday 9/4/2020

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.48, 1.45, 1.45, 1.45, 1.44, 1.44)
2*150 departing every 5:00 (2.29, 2.30)
Cooldown 100m

Total - 1400m

Couldn't push too hard because my right knee was hurting and I had upset stomach the whole time
 
Saturday 9/5/2020

Morning

10*25u with 10/9/8/7/6/5/4/4/4 breaths in between (250u)
10*25uf DYN in 12:32 (500/250u)
6*50u departing every 3:00 (300u)
10*25uf DNF in about 15:52 (1:35/lap) (500/250u) -- 5 breaths at the wall

Total - 1550/1050u

Evening

4.9 mile street run in 39:49 (8:04/mile) Mile splits were 8.01, 7.54, 7.56, 8.08, 7.49 (last 0.9)

Tough day today, surprised I did it all
 
Monday 9/7/2020

3.4 mile trail run in 29:13 (8:36/mile)

Woke up several hours late two days in a row, I am overtrained so I will take a few days off
 
Friday 9/11/2020

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.47, 1.47, 1.45, 1.45, 1.45, 1.45)
2*150 departing every 5:00 (2.33, 2.39)
Cooldown 100m

Total - 1400m

Extremely weak upper body today, felt a huge pump afterwards
 
Saturday 9/12/2020

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 2.54/2.52/2.47/2.49, 100 in 1.43/1.41/1.40/1.43, 50 in 0.44/0.45/0.45/0.45)
Cooldown 100m

Total - 1700m

Flutterkicks 4-count 4*12
 
Last edited:
Sunday 9/13/2020

3.6 mile trail run in 31:11 (8:40/mile) 1.2 mile splits in 10.15, 10.20, 10.37

Gym
superset pullups/pushups 4*10/20 rest 90 seconds
 
Wednesday 9/16/2020

Warmup 400m
6*100m sprints departing every 2:00 (1.35, 1.31, 1.33, 1.34, 1.33, 1.35)
Cooldown 100m

Total - 1100m
 
Friday 9/18/2020

Warmup 400m
12*25u with 10/9/8/7/6/5/4/4/4/4/4 breaths in between (300u) -- felt very good here, but forgot to shave and leaking mask was annoying me
10*50u departing every 3:00 (500u) -- shivering the entire time, the pool got very cold lately
10*25uf DNF in about 16:14 (1:38/lap) (500/250u) -- 5 breaths at the wall

Total - 1700/1050u
 
Saturday 9/19/2020

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, 2:46, 3:46, 3:42, 2:43, 1:43) (900)

Sprints (450)
2*100 @ 4:00 (1:29, 1:32)
2*75 @ 3:00 (1:06, 1:08)
2*50 @ 2:00 (0:40, 0:41)

Cooldown 100m

Total - 1850m

Good day, I think I hit some PRs.
 
Sunday 9/20/2020

superset pullups/pushups 4*10/20
pullups 2*10
4-count flutterkicks 3*12
 
Tuesday 9/22/2020

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 2.46/2.43/2.43/2.44, 100 in 1.40/1.39/1.39/1.40, 50 in 0.43/0.43/0.44/0.44)
Cooldown 100m

Total - 1700m
 
Friday 9/25/2020

Warmup 400m
12*25u with 10/9/8/7/6/5/4/4/4/4/4 breaths in between (300u) -- felt very good here again, may add some 3's next time
12*50u (5 @ 3:00, 5 @ 2:30, 2 @ 2:00 intervals) (600u)
10*25uf DNF in about 16:26 (1:39/lap) (500/250u) -- 5 breaths at the wall

Total - 1800/1150u

Not sure why my DNFs have gotten so much slower since when I first started
 
Saturday 9/26/2020

Warmup 400m

100 - 150 - 200 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing every 3/4/5/5/4/3 minutes (1:44, 2:45, 3:43, 3:44, 2:44, 1:43) (900)

Sprints (450)
2*100 @ 4:00 (1:32, 1:34)
2*75 @ 3:00 (1:08, 1:08)
2*50 @ 2:00 (0:42, 0:42)

Cooldown 100m

Total - 1850m

Good day, a little slower than last time because I didn't have a chance to digest all my food so it kept coming up while swimming.
 
Sunday 9/27/2020

4.9 mile street run in 39:15 (8:00/mile) Mile splits were 8:17, 7:48, 7:44, 7:46, and last 0.9 was 7:39

superset pullups/pushups 3*10/20
 
Wednesday 9/30/2020

Warmup 400m
6*100m sprints departing every 2:00 (1.32, 1.30, 1.31, 1.32, 1.32, 1.35)
Cooldown 100m

Total - 1100m

Some of my fastest times for this workout today, thanks to doing more pullups/pushups (arms were not getting tired at all), but I gave up on the last set a little early.
 
Friday 10/2/2020

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.45, 1.41, 1.44, 1.41, 1.43, 1.43)
2*150 departing every 5:00 (2.28, 2.27)
Cooldown 100m

Total - 1400m
 
Saturday 10/3/2020

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 intervals) (500u)
10*25uf DYN in 11:39 (500/250u) -- 2-3 breaths at the wall
5*25uf DNF in about 7:57 (1:35/lap) (250/125u) -- 5 breaths at the wall

Total - 1950/1175u

Stopped the last exercise about half way through, I was very tired and cold. Taking Sunday off to recover as well, a bit under-sleeping.
 
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