My DYN training log

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bboynaki

Well-Known Member

Jun 13, 2014

1,271

32

88

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• Jan 18, 2021

• #921

Sunday 1/17/2021

Warmup 400m
5*100m sprints departing every 2:00 (1.31, 1.30, 1.31, 1.3x, 1.3x) too many damn kids in the pool getting in my way, messed up the timer on the last 2
Cooldown 100m

Total - 1000m

3.6 mile trail run in 30:29 (8:28/mile) 1.2 mile splits 10:08, 10:01, 10:19

 

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bboynaki

Well-Known Member

Jun 13, 2014

1,271

32

88

44

• Jan 22, 2021

• #922

Thursday 1/21/2021

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:40, 1:40, 1:39, 1:39, 1:39, 1:41)
2*150 departing every 5:00 (2.23, 2.29)
Cooldown 100m

Total - 1400m

 

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bboynaki

Well-Known Member

Jun 13, 2014

1,271

32

88

44

• Jan 24, 2021

• #923

Saturday 1/23/2021

Warmup 400m
2*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:37, 1:38)

Not feeling great today

 

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bboynaki

Well-Known Member

Jun 13, 2014

1,271

32

88

44

• Jan 25, 2021

• #924

Sunday 1/24/2021

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 2.38/2.38/2.40/2.40, 100 in 1.36/1.37/1.37/1.37, 50 in 0.41/0.42/0.43/0.42)
Cooldown 100m

Total - 1700m

4.0 mile trail run in 33:35 (8:24/mile) 10:05, 09:55, 10:13, 3:22

 

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bboynaki

Well-Known Member

Jun 13, 2014

1,271

32

88

44

• Jan 31, 2021

• #925

Saturday 1/30/2021

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:42, 1:39, 1:40, 1:40, 1:39, 1:40)
2*150 departing every 5:00 (2.25, 2.28)
Cooldown 100m

Total - 1400m

superset pullups/pushups 4*12/15, 1*12/0

 

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bboynaki

Well-Known Member

Jun 13, 2014

1,271

32

88

44

• Jan 31, 2021

• #926

Sunday 1/31/2021

Warmup 400m
6*150 breathing every 5 departing every 4:00 (2.39, 2.36, 2.39, 2.39, 2.41, 2.39)
2*100 departing every 4:00 (1.28, 1.32)
2*75 departing every 3:00 (1.06,1.09)
Cooldown 100m

Total - 1750m

 

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bboynaki

Well-Known Member

Jun 13, 2014

1,271

32

88

44

• Feb 6, 2021

• #927

Friday 2/5/2021

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:43, 1:37, 1:39, 1:41, 1:41, 1:40)
2*150 departing every 5:00 (2.28, 2.32)
Cooldown 100m

Total - 1400m

 

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bboynaki

Well-Known Member

Jun 13, 2014

1,271

32

88

44

• Feb 11, 2021

• #928

Sunday 2/7/2021

Warmup 400m
6*150 breathing every 5 departing every 4:00 (2.37, 2.40, 2.40, 2.40, 2.41, 2.40)
2*100 departing every 4:00 (1.28, 1.31)
2*75 departing every 3:00 (1.06,1.09)
Cooldown 100m

Total - 1750m

 

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bboynaki

Well-Known Member

Jun 13, 2014

1,271

32

88

44

• Feb 14, 2021

• #929

Friday 2/12/2021

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:43, 1:40, 1:40, 1:41, 1:41, 1:41)
2*150 departing every 5:00 (2.29, 2.30)
Cooldown 100m

Total - 1400m

 

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bboynaki

Well-Known Member

Jun 13, 2014

1,271

32

88

44

• Feb 14, 2021

• #930

Saturday 2/13/2021

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 2.45/2.44/2.45/2.45, 100 in 1.39/1.39/1.39/1.40, 50 in 0.42/0.43/0.43/0.43)
Cooldown 100m

Total - 1700m

3.6 mile trail run in 31:10 (8:39/mile) 10:17, 10:24, 10:29

 

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bboynaki

Well-Known Member

Jun 13, 2014

1,271

32

88

44

• Feb 15, 2021

• #931

Sunday 2/14/2021 Happy Valentine's Day!!!

Warmup 400m
6*100m sprints departing every 2:00 (1.33, 1.31, 1.32, 1.33, 1.34, 1:35)
Cooldown 100m

Total - 1100m

3.6 mile trail run in 30:06 (8:22/mile) 10.10, 10.07, 9.49

 

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bboynaki

Well-Known Member

Jun 13, 2014

1,271

32

88

44

• Feb 17, 2021

• #932

Wednesday 2/17/2021

4.0 mile trail run in 33:00 (8:15/mile) 9.59, 9.56, 9.54, 3.10

 

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bboynaki

Well-Known Member

Jun 13, 2014

1,271

32

88

44

• Feb 20, 2021

• #933

Friday 2/19/2021

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:42, 1:41, 1:39, 1:39, 1:40, 1:41)
2*150 departing every 5:00 (2.28, 2.29)
Cooldown 100m

Total - 1400m

 

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bboynaki

Well-Known Member

Jun 13, 2014

1,271

32

88

44

• Feb 21, 2021

• #934

Saturday 2/20/2021

Warmup 400m
5*100m sprints departing every 2:00 (1.33, 1.31, 1.34, 1.33, 1.34)
Cooldown 100m

Total - 1000m

 

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bboynaki

Well-Known Member

Jun 13, 2014

1,271

32

88

44

• Feb 22, 2021

• #935

Sunday 2/21/21

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 2.35/2.39/2.42/2.39, 100 in 1.35/1.36/1.36/1.36, 50 in 0.40/0.42/0.42/0.42)
Cooldown 100m

Total - 1700m

3.6 mile trail run in 30:50 (8:34/mile) 10:08, 10:23, 10:18

 

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bboynaki

Well-Known Member

Jun 13, 2014

1,271

32

88

44

• Feb 26, 2021

• #936

Thursday 2/25/2021

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:39, 1:38, 1:38, 1:38, 1:38, 1:39)
2*150 departing every 5:00 (2.24, 2.29)
Cooldown 100m

Total - 1400m

 

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bboynaki

Well-Known Member

Jun 13, 2014

1,271

32

88

44

• Mar 1, 2021

• #937

Saturday 2/27/2021

Warmup 400m
100 - 150 - 200 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing every 3/4/5/5/4/3 minutes (1:37, 2:35, 3:35, 3:38, 2:40, 1:41) (900)
2*100m @ 4:00 (1:33, 1:34)
2*75m @ 3:00 (1:08, 1:09)
2*50m @ 2:00 (0:41, 0:42)
Cooldown 100m

Total - 1850m

 

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bboynaki

Well-Known Member

Jun 13, 2014

1,271

32

88

44

• Mar 1, 2021

• #938

Sunday 2/28/2021

4.0 mile trail run in 33:34 (8:24/mile)

 

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bboynaki

Well-Known Member

Jun 13, 2014

1,271

32

88

44

• Mar 2, 2021

• #939

Monday 3/1/2021

superset pullups/pushups 3*10/20

 

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bboynaki

Well-Known Member

Jun 13, 2014

1,271

32

88

44

• Mar 7, 2021

• #940

Friday 3/5/2021

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:44, 1:39, 1:40, 1:41, 1:41, 1:41)
2*150 departing every 5:00 (2.29, 2.36)
Cooldown 100m

Total - 1400m

pushups/flutterkicks