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My DYN training log

Friday 12/11/2020

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (all 1:40)
2*150 departing every 5:00 (2.28, 2.29)
Cooldown 100m

Total - 1400m
 
Saturday 12/12/20

Warmup 400m
6*150 breathing every 3/5/7/7/5/3 departing ever 4:00 (2.53, 2.42, 2.43, 2.44, 2.40, 2.44)
2*100 departing every 4:00 (1.34, 1.33)
Cooldown 100m

Total - 1600m

3.6 mile trail run in 31:00 (8:37/mile)
 
Sunday 12/13/2020

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 2.43/2.43/2.43/2.46, 100 in 1.38/1.37/1.39/1.39, 50 in 0.42/0.43/0.44/0.43)
Cooldown 100m

Total - 1700m
 
12/15/2020

Warmup 400m
5*100m sprints departing every 2:00 (1.35, 1.32, 1.32, 1.33, 1.34)
Cooldown 100m

Total - 1000m

It's been a while since I've done sprints or any upper body work (pullups/pushups). I'll try to do more.
 
Saturday 12/19/2020

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (all 1:40)
3*150 departing every 5:00 (2.26, 2.26, 2.29)
Cooldown 100m

Total - 1550m

superset pushups/flutterkicks 3*30/15
 
Sunday 12/20/2020

6*150 breathing every 5 departing every 4:00 (2.40, 2.38, 2.38, 2.39, 2.40, 2.37)
2*100 departing every 4:00 (1.30, 1.31)
Cooldown 100m

Total - 1600m
 
Wednesday 12/23/2020

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

Total - 1000m
 
Thursday 12/24/2020

4.0 mile trail run in 33.27 (8.22/mile) Constant pace of exactly 10:03/1.2 mile loop
Superset pullups/pushus 12/25, 12/25, 12/25, 14/25
 
Friday 12/25/2020

3.6 mile trail run in 29.57 (8.19/mile) 1.2 mile splits in 10.02, 9.55, 10.00
 
Saturday 12/26/2020

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:44, 1:41, 1:40, 1:40, 1:40, 1:39)
2*150 departing every 5:00 (2.27, 2.28)
Cooldown 100m

Total - 1400m
 
Sunday 12/27/2020

4.0 mile trail run in 32.52 (8.13/mile) Splits were 9.53, 9.57, 9.53, 3.09
 
Wednesday 12/30/2020

4.0 mile trail run in 32.50 (8.13/mile) Splits were 10.00, 9.45, 9.50, 3.14
 
Friday 1/1/2021 Happy New Year!!!

4.0 mile trail run in 33.24 (8.21/mile) 10.12, 9.58, 9.56, 3.18
 
Saturday 1/2/2021

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:40-1:42)
2*150 departing every 5:00 (2.29, 2.31)
Cooldown 100m

Total - 1400m
 
Friday 1/8/2021

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:40, 1:38, 1:37, 1:39, 1:41, 1:41)
2*150 departing every 5:00 (2.30, 2.34)
Cooldown 100m

Total - 1400m

Superset pullups/pushups 4*10/25 pullups on rings
pullups 3*10 straight-bar pullups
 
Sunday 1/10/2021

6*150 breathing every 5 departing every 4:00 (2.47, 2.42, 2.45, 2.47, 2.44, 2.46)
2*100 departing every 4:00 (1.34, 1.34)
Cooldown 100m

Total - 1600m
 
Sunday 1/10/2021

Warmup 400m
6*100m sprints departing every 2:00 (1.34, 1.31, 1.32, 1.32, 1.32, 1:34)
Cooldown 100m

Total - 1100m
 
Friday 1/15/2021

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:40, 1:38, 1:38, 1:38, 1:39, 1:41)
2*150 departing every 5:00 (2.26, 2.28)
Cooldown 100m

Total - 1400m

Superset pullups/pushups 3*15/30 pullups on rings
pullups 10, 8 straight-bar pullups
 
Saturday 1/16/2021

6*150 breathing every 5 departing every 4:00 (2.42, 2.41, 2.40, 2.39, 2.38, 2.40)
2*100 departing every 4:00 (1.29, 1.31)
Cooldown 100m

Total - 1600m
 
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