My DYN training log

[bboynaki]

Saturday 3/6/2021

Warmup 400m
6*150 breathing every 3 @ 4:00 (2.34, 2.31, 2.33, 2.35, 2.34, 2.35)
2*75m sprints @ 3:00 (1.06, 1.09)
Cooldown 400m

Tried a new work out today, 150m long sprints with little rest. It was tough.

3.6 mile trail run in 30:54 (8:35/mile) 10.18, 10.25, 10.11

 

[bboynaki]

Sunday 3/7/2021

Warmup 400m
3 * (150(5) -- rest 1:00 -- 100(3) -- rest 1:00) (150 in 2.40/2.45/2.48, 100 in 1.41/1.40/1.42)
2*50m sprints every 2:00 kicking hard (each in 0:40)
Cooldown 100m

Total - 1350m

Very tired today, just wanted to get some laps in.

 

[bboynaki]

Saturday 3/13/2021

Warmup 400m
6 * 100m fast / 100m slow (100 fast in 1.38, 1.43, 1.43, 1.45, 1.45, 1.44, 100 slow in 2.25, 2.36, 2.29, 2.38, 2.38, 2.24)

pullups/pushups 3*12/25
straight bar pullups 10, 8

The pool is freezing (under 72F) so I had to keep moving. This felt like an open-water workout since there was no time for my waves to disappear.

 

[bboynaki]

Sunday 3/14/2021

4.0 mile trail run in 32:50 (8:13/mile)
flutterkicks 2*12

 

[bboynaki]

Friday 3/19/2021

Warmup 400m
5 * 100m fast / 100m slow

The pool is down to 68F. I was too cold to finish.

 

[bboynaki]

Saturday 3/20/2021

4.0 mile trail run in 32:40 (8:10/mile) 9.58, 9.50, 9.40, 3.10

 

[bboynaki]

Wednesday 3/24/2021

4.0 mile trail run 32:18 (8:04/mile)

 

[bboynaki]

Thursday 3/25/2021 Happy Greek Independence Day!!!

4.0 mile trail run in 32:27 (8:06/mile)
superset pushups / flutterkicks (4 count) 3*25/12

 

[bboynaki]

Sunday 3/28/2021

Warmup 400m (8:08)
6 * 100m fast / 100m slow (100 fast in 1.35, 1.43, 1.46, 1.44, 1.46, 1.45, 100 slow in 2.31, 2.29, 2.34, 2.37, 2.38, 2.27)

3.6 mile trail run in 31:57 (~8:52/mile)

Tired today, ran very slow. Also it's hot so that made the pool more bearable.

 

[bboynaki]

Wednesday 3/31/2021

Warmup 400m
5 * 100m fast / 100m slow (100m fast about 1;45 each)

pullups/pushups 3*12/25
leg raises
shoulder presses

 

[bboynaki]

Thursday 4/1/2021

4.8 mile trail run in 40:43 (8:29/mile) 1.2 mile splits in 10.12, 10.09, 10.07, 10.14

Too hot too run, too cold to swim.

 

[bboynaki]

Friday 4/2/2021

Swim 1600m in pool (32:57)

Boring

 

[bboynaki]

Saturday 4/3/2021

Warmup 400m
6 * 100m breathing 3/5/7/7/5/3 departing every 3:00 (1:40 - 1:42)
1 * 150m in 2:28
Cooldown 100m

Total - 1250m

I have mostly gotten used to the cold water temperature (68F) so I did my easiest workout. It was very hard. I am out of shape since I have not done hypoxic work in a long time.

 

[bboynaki]

Sunday 4/4/2021

~5.0 mile trail run in 41:48 (8:21/mile) 1.2 mile splits: 9.57, 9.51, 9.56, 10.03, 2.01 (last 0.2)

 

[bboynaki]

Tuesday 4/6/2021

4.0 mile trail run in 32:40 (8:10/mile) 10.02, 9.45, 9.44, 3.09

 

[bboynaki]

Friday 4/9/2021

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:40, 1:38, 1:40, 1:40, 1:42, 1:41)
2*150 departing every 5:00 (2.28, 2.35)
Cooldown 100m

Total - 1400m

Gym
pullups/pushups 3*12/25
shoulders 2*20

Still feel very out of shape (esp on those 150s) and dealing with freezing pool water.

 

[bboynaki]

Saturday 4/10/2021

Warmup 400m
6*150 breathing every 5 departing every 4:00 (2.42, 2.43, 2.43, 2.46, 2.42, 2.45)
2*100 departing every 4:00 (1.32, 1.37)
Cooldown 100m

Total - 1600m

3.6 mile trail run in 31:55 (8:52/mile) 10:32, 10:38, 10:45

Felt ok during swimming (just moderately out of shape) but felt miserable during the run after. I was dragging my feet the entire time and my lower legs were burning right from the start.

 

[bboynaki]

Sunday 4/11/2021

Warmup 400m
6 * 100m fast / 100m slow (100m fast in 1.37, 1.44, 1.43, 1.44, 1.44, 1.42, 100m slow about 2:30s)

Total - 1600m

Did this because I didn't feel like doing anything else.

 

[bboynaki]

Monday 4/12/2021

4.0 mile trail run in 33.20 (8:20/mile) 10.00, 10.00, 10.02, 3.18

 

[bboynaki]

Thursday 4/15/2021

4.0 mile trail run in 33:23 (8:21/mile) About 10mins/1.2miles