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My DYN training log

Sunday 11/1/2020

Warmup 400m
5*100m sprints departing every 2:00 (1.30, 1.31, 1.32, 1.33, 1.32)
Cooldown 100m

Total - 1000m
 
Wednesday 11/4/2020

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.47, 1:43, 1:43, 1:43, 1:42, 1:43)
2*150 departing every 5:00 (2.29, 2.30)
Cooldown 100m

Total - 1400m

superset pullups/pushups 3*10/20 rest 0:60
 
Friday 11/6/2020

Warmup 400m
6*150 breathing every 5 departing ever 4:00 (2.46, 2.42, 2.43, 2.44, 2.45, 2.44)
2*100 departing every 4:00 (1.34, 1.34)
Cooldown 100m

Total - 1600m
 
Sunday 11/8/2020

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 2.50/2.46/2.47/2.46, 100 in 1.42/1.41/1.39/1.38, 50 in 0.44/0.??/0.44/0.43)
Cooldown 100m

Total - 1700m

pullups 12,12,10
 
Tuesday 11/10/2020

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.47, 1:41, 1:42, 1:42, 1:41, 1:43) -- last one was 3-4s faster, stopped to get a bee out of the way
2*150 departing every 5:00 (2.26, 2.28)
Cooldown 100m

Total - 1400m
 
Friday 11/13/2020

Warmup 400m
100 - 150 - 200 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing every 3/4/5/5/4/3 minutes (1:45, 2:41, 3:38, 3:40, 2:44, 1:43) (900)
2*100m @ 4:00 (1:30, 1:32)
2*75m @ 3:00 (1:08, 1:08)
Cooldown 100m

Total - 1750m

Was not feeling too good today, fell apart at the 2nd half of the hypoxic ladder. Ate too much food and coffee, shoulder hurting.
 
Saturday 11/15/2020

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 2.44/2.44/2.45/2.44, 100 in 1.38/1.39/1.39/1.38, 50 in 0.43/0.43/0.43/0.43)
Cooldown 100m

Total - 1700m

At least I get a consistency award for today!
 
Sunday 11/15/2020

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.42, 1:42, 1:42, 1:41, 1:42, 1:41)
2*150 departing every 5:00 (2.22, 2.24) -- new personal best for 150m!!
Cooldown 100m

Total - 1400m

3.6 mile trail run in 31:54 (8:52/mile)
 
Friday 11/20/2020

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.44, 1:42, 1:40, 1:41, 1:41, 1:40)
3*150 departing every 5:00 (2.25, 2.27, 2.28)
Cooldown 100m

Total - 1550m
 
Saturday 11/21/2020

Warmup 400m
6*150 breathing every 5 departing ever 4:00 (2.41, 2.40, 2.40, 2.42, 2.43, 2.44)
2*100 departing every 4:00 (1.34, 1.34)
Cooldown 100m

Total - 1600m
 
Wednesday 11/25/2020

Warmup 400m
5 * 150(5)/100(3)/50 departing every 8:00 (150 in 2.37/2.38/2.41/2.42/2.46, 100 in 1.36/1.37/1.36/1.37/1.337, 50 in 0.42/0.43/0.43/0.43/0.43)
Cooldown 100m

Total - 2000m
 
Thursday 11/26/2020

4.8 mile trail run in 40.26 (8.25/mile) 1.2 mile splits in 10.08, 10.03, 10.08, 10.06

pushups 5*20
 
Last edited:
Friday 11/27/2020

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.46, 1:44, 1:43, 1:43, 1:43, 1:43)
2*150 departing every 5:00 (2.28, 2.30)
Cooldown 100m

Total - 1400m

Tired and sore today
 
Sunday 11/29/2020

Warmup 400m
100 - 150 - 200 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing every 3/4/5/5/4/3 minutes (1:46, 2:41, 3:39, 3:42, 2:44, 1:43) (900)
2*100m @ 4:00 (1:31, 1:32)
2*75m @ 3:00 (1:06, 1:07)
2*50m @ 2:00 (0:41, 0:41)
Cooldown 100m

Total - 1850m
 
Wednesday 12/2/2020

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.48, 1:43, 1:43, 1:43, 1:43, 1:43)
2*150 departing every 5:00 (2.26, 2.26)
Cooldown 100m

Total - 1400m
 
Friday 12/4/2020

6*150 breathing every 5 departing every 4:00 (all 2.43 - 2.44)
2*100 departing every 4:00 (1.33, 1.35)
Cooldown 100m

Total - 1600m
 
Sunday 12/6/2020

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 2.41/2.40/2.40/2.43, 100 in 1.37/1.37/1.38/1.38, 50 in 0.43/0.43/0.43/0.44)
Cooldown 100m

Total - 1700m
 
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