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My DYN training log

Friday 4/16/2021

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:43, 1:41, 1:41, 1:42, 1:44, 1:44)
2*150 departing every 5:00 (2.34, 2.38)
Cooldown 100m

Total - 1400m

My worst performance in a long time, not sure why. Could be that I was tired from running the night before and the pool is still freezing.
 
Saturday 4/17/2021

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 2.42/2.44/2.43/2.45, 100 in 1.37/1.40/1.38/1.39, 50 in 0.43/0.43/0.43/0.44)
Cooldown 100m

Total - 1700m

pullup/pushups 3*12/25

Felt much better today! Not in peak shape but I'll take it. I felt a lot of lactic acid building up in my quads on the 150s. It was warm and sunny so it made the pool more bearable.
 
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Sunday 4/18/2021

Warmup 400m
6 * 100m fast / 100m slow (100m fast in 1.31, 1.40, 1.40, 1.41, 1.41, 1.39, 100m slow varied widely between 2:22 - 2:45)

Total - 1600m

3.6 mile trail run in 30:48 (8:33/mile) 10:12, 10:16, 10:14

Felt even better on the third workout day in a row
 
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Friday 4/23/2021

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:43, 1:40, 1:41, 1:39, 1:41, 1:42)
2*150 departing every 5:00 (2.27, 2.32)
Cooldown 100m

Total - 1400m

pullups/pushups 15/30, 15/30, 12/25

The pool appears to be warmer, but I need to drink less coffee in the morning.
 
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Saturday 4/24/2021

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 2.44/2.43/2.44/2.47, 100 in 1.39/1.38/1.39/1.39, 50 in 0.42/0.43/0.45/0.44)
Cooldown 100m

Total - 1700m

The pool is back to very warm again, which makes hypoxic work tough. I wasn't feeling too great either. The 150s were tough.
 
Sunday 4/25/2021

Warmup 400m
6*100m sprints departing every 2:00 (1.32, 1.30, 1.31, 1.32, 1.33, 1.34)
Cooldown 100m

Total - 1100m

3.6 mile trail run in 30:17 (8:24/mile) 10:06, 10:08, 10:03
 
Wednesday 4/28/2021

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:42, 1:39, 1:36, 1:39, 1:48, 1:40)
2*150 departing every 5:00 (2.26, 2.30)
Cooldown 100m

Total - 1400m

Starting to feel like I'm back in shape, haven't felt like this since February.
 
Thursday 4/29/2021

Warmup 400m
6*150 breathing 3/5/7/7/5/3 departing every 4:00 (2.3, 2.38 2.38 2.37 2.39 2.39)
Cooldown 100m

Total - 1400m

Pretty good!
 
Friday 4/30/2021

Warmup 400m
100 - 150 - 200 - 200 - 150 - 100 breathing 3/5/7/7/5/3 departing every 3/4/5/5/4/3 minutes (1:43, 2:38, 3:39, 3:43, 2:43, 1:39) (900)
2*100m @ 4:00 (1:30, 1:32)
2*75m @ 3:00 (1:05, 1:09)
Cooldown 100m

Total - 1750m

pullups/pushups 3*12/25
 
Sunday 5/2/2021

Warmup 400m
5*100m sprints departing every 2:00 (1.35, 1.29, 1.30, 1.32, 1.32)
Cooldown 100m

Total - 1000m

3.6 mile trail run in 30:29 (8:28/mile) 10:04, 10:15, 10:10
 
Friday 5/7/2021

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:38, 1:37, 1:37, 1:38, 1:36, 1:39)
2*150 departing every 5:00 (2.26, 2.27)
Cooldown 100m

Total - 1400m

3.6 mile trail run in 30:10 (8:22/mile) 9.53, 10.08, 10.11

Lots of energy today for some reason
 
Saturday 5/8/2021

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 2.42/2.43/2.44/2.44, 100 in 1.38/1.38/1.37/1.37, 50 in 0.42/0.42/0.42/0.42)
Cooldown 100m

Total - 1700m

pullup/pushups 3*12/20
shoulder dumbbells
 
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Sunday 5/9/2021

Warmup 400m
5*100m sprints departing every 2:00 (1.30, 1.29, 1.30, 1.31, 1.32)
Cooldown 100m

Total - 1000m

Not bad, I'd like to get 6 of these at 1:30 or below
 
Monday 5/10/2021

4.8 mile trail run in 39:23 (8;12/mile) 1.2 mile splits @ 10.02, 10.02, 9.46, 9.33

Fastest in a while, especially at my long distance. Was under 8:00 mile on the last lap.
 
Wednesday 5/12/2021

4.0 mile trail run in 32:38 (8:10/mile) 9.43, 9.52, 9.59, 3.03
 
Friday 5/14/2021

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:41, 1:38, 1:37, 1:37, 1:38, 1:37)
2*150 departing every 5:00 (2.22, 2.26) (!!! personal best?)
Cooldown 100m

Total - 1400m

pullups/pushups 3*12/20

This might be my fastest 150. Also I think the first set of my exercises (the first 100 in this case) is always going to be a little slower because I manually start the watch.
 
Saturday 5/16/2021

Warmup 400m
6*150 breathing every 5 departing every 4:00 (2.41, 2.36, 2.36, 2.33, 2.33, 2.35)
2*100 (1.30, 1.30)
Cooldown 100m

Total - 1600m

My fastest hypoxic 150s ever! I was not trying to go fast, I was focusing on technique. But I was pretty dead after. My shoulder can't take much more, but I will need to transition to DYN/DNF work in a few weeks anyway.
 
Saturday 5/22/2021

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:39, 1:35, 1:36, 1:38, 1:37, 1:38)
Cooldown 100m

Total - 1100m

Shorter workout today
 
Sunday 5/23/2021

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1:38, 1:36, 1:36, 1:36, 1:37, 1:39)
2*150 departing every 5:00 (2.21, 2.26) (!!! personal best?)
Cooldown 100m

Total - 1400m

pullups/pushups 3*12/20
shoulders

Felt like crud today due to lack of sleep and it was hot in the pool, but still swam fast and PB for workout 150m
 
Wednesday 5/26/2021

Warmup 400m
6*150 breathing every 5 departing every 4:00 (2.40, 2.38, 2.39, 2.39, 2.40, 2.40)
2*100 (1.30, 1.31)
Cooldown 100m

Total - 1600m

pullups 15,15,10
 
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