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My DYN training log

Friday 11/12/2021

4.0 mile run on asphalt (32.38) 1 mile splits in 8.19, 7.55, 8.04, 8.19
 
Sunday 11/14/2021

Stairmaster 5 * 2 minutes slow / 2 minutes fast
superset pullups/pushups/flutterkicks(4count) 3*10/20/10
 
Monday 11/22/2021

3.6 mile trail run in 30.53 (8:35/mile) 1.2 mile splits in 10.25, 10.14, 10.14
Shoulders and dumbbell chest press stuff, pullups/pushups 2*10

Still keeping out of the pool until my ear is fully healed. I think I am close. Good running progress otherwise.
 
Saturday 11/27/2021

3.6 mile trail run in 31.24 (8.43/mile)
gym: dumbbell chest/shoulders, pullups/pushups
 
Monday 11/29/2020 (approximate date, unsure of exact)

3.6 mile trail run in 30:27 (8:28/mile)
 
Sunday 12/5/2020

3.6 mile trail run in 30:34 (8:29/mile)

gym: shoulders, chest, pullups/pushups
 
Wednesday 12/8/2021

3.6 mile trail run in 31:15 (8:41/mile)
gym stuff: dumbbells, pullups
 
Saturday 12/11/2021


Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (all 1:45)
2*150 departing every 5:00 (2.42, 2.46)
Cooldown 100m

Total - 1400m

First full swimming workout in almost 3 months, very poor performance.
 
Last edited:
Friday 12/17/2021

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.43, 1.43, 1.44, 1.45, 1.47, 1.48)
2*150 departing every 5:00 (2.39, 2.47)
Cooldown 100m

Total - 1400m
 
12/19/2021

4.0 mile trail run in 32:58 (8:15/mile)
gym stuff - shoulders, pullups

Interestingly, big improvement in my running pace without training in a while. Pool performance on the other hand will take some time.
 
Monday 1/3/2022 Happy New Year!!

3.6 mile trail run in 29.21 (8:10/mile) 1.2 mile splits in 9.55, 9.47, 9.39)
Gym stuff: pullups/pushups

Good running performance, depserately need to start swimming again. Looking to run 2x/wk and swim 2x/wk with apnea work starting 2 months before any spearfishing trips.
 
Friday 1/14/2022

Warmup 400m
6*100 breathing 3/5/7/7/5/3 departing every 3:00 (1.41, 1.42, 1.43, 1.47, 1.51, 1.52)
2*150 departing every 5:00 (2.45, 2.53)
Cooldown 100m
Total - 1400m

Yikes, very bad performance. Haven't been swimming at all.
 
Sunday 1/16/2022

Warmup 400m
6*150 breathing every 5 departing every 4:00 (2.51, 2.49, 2.51, 2.48, 2.49, 2.51)
2*100m departing every 4:00 (1.37, 1.42)
Cooldown 100m

Total - 1600m
 
Saturday 1/22/2022

Warmup 400m
4 * 150(5)/100(3)/50 departing every 8:00 (150 in 2.35/2.50/2.48/2.52, 100 in 1.40/1.42/1.46/1.47, 50 in 0.44/0.45/0.47/0.48)
Cooldown 100m
Total - 1700m

Haven't done this workout in almost a year! Still out of shape but trying to swim more often. Went out way too fast on the first 150.
 
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