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My DYN training log

Friday 12/2/2022

3.0 mile run on concrete sidewalk in 25:24 (8:28/mile) 0.75 mile splits in 6.29, 6.10, 6.20, 6.25
superset pullups/pushups - 3*12/25

Busy with work and pool is closed again so not much training going on. Also starting to feel pain in my left hip flexor again.
 
Friday 12/9/2022

1 mile warmup (9:48) + stretching

25 pullups
40 pushups
1 mile run (8:17)

60 seconds rest

18 pullups
30 pushups
1 mile run (8:52)

Tried something different today and it really kicked my butt. I'll try this once or twice a week for now as I'm looking to cut down on my mileage until all my injuries are fully healed (or until the pool opens again).
 
Saturday 12/17/2022

1 mile warmup (9:52) + stretching

25 pullups
40 pushups
15 knee raises to chest (in pushup position)
1 mile run (8:48)

60 seconds rest

18 pullups
35 pushups
15 knee raises to chest (in pushup position)
1 mile run (8:45)
 
Thursday 12/22/2022

3.75 mile run in 32:03 (8:33/mile)
0.75 mile splits in 6.24/6.17/6.19/6.31/6.31
 
Friday 1/13/2023

3.0 mile run on concrete sidewalk in 25:46 (8:35/mile) 0.75 mile splits in 6.32, 6.20, 6.32, 6.22
superset pullups/pushups/knee raises 3*10/20/10

First day after after visiting family for Christmas and then getting sick immediately after. It feels like I'm starting over. The pool is STILL closed...hopefully it opens next week so I can start swimming again.
 
Saturday 1/14/2023

3.3 mile trail run in 29.23 (8.54/mile) 1.1 mile laps in 9.50, 9.58, 9.35

Ouch, what a terrible time. It's been 2 months since I've been on this trail.
 
Sunday 1/15/2023

1 mile warmup (10:06) + stretching

20 pullups
40 pushups
1 mile run (8:45)

60 seconds rest

15 pullups
30 pushups
1 mile run (8:49)

I will try to do 3 of these next time. The pool is opening up very soon so I will be focusing on swimming with running as my second workout on weekends.
 
Wednesday 1/18/2023

Warmup 400y
6 * 100y breathing 3/5/7/7/5/3 @ 3:00 (1.36, 1.33, 1.34, 1.34, 1.37, 1.38)
2 * 150y @ 5:00 (2.26, 2.30)
Cooldown 100y

Total - 1400y/1280m

The pool is finally open! I did an easier version of my easiest workout to start and I was pretty tired. My left shoulder is also hurting already, which is not good news.
 
Thursday 1/19/2023

Warmup 400yd
6 * 150yd @ 4:00 breathing every 5 (2.30, 2.33, 2.36, 2.35, 2.36, 2.35)
2 * 100yd sprints @ 4:00 (1.28, 1.31)
Cooldown 100yd

Total - 1600yd/1450m
 
Friday 1/20/2023

3.75 mile run in 31:33 (8:25/mile)
0.75 mile splits in 6.16/6.10/6.20/6.25/6.20
 
Saturday 1/21/2023

~4.2 mile trail run in 37.15 (8:52/mile) 18.32, 18.44 at each half-way point

Tried a different trail today, distance is approximate.
 
Sunday 1/22/2023

Warmup 400yd
4 * 150(5)/100(3)/50 @ 8:00 (150yd in 2.30/2.39/2.39/2.39, 100yd in 1.36/1.36/1.34/1.36, 50yd in 0.39-0.42)
Cooldown 100yd

Total - 1700yd

Ouch! This was really painful, I have a long way to go to get back into shape.
 
Wednesday 1/25/2023

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (1:57, 2:00, 2:02, 2:06, 2:07, 2:07)
2 * 150yd @ 5:00 (2:22 2:23)

Cooldown 100yd

Total - 1550yd/1400m
 
Saturday 1/28/2023

Warmup 400yd
6 * 150yd @ 4:00 breathing every 5 (2.25, 2.24, 2.25, 2.23, 2.26, 2.28)
2 * 125yd sprints @ 4:00 (1.48, 1.52)
Cooldown 100yd

Total - 1650yd/1500m


3.00 mile run in 25:50 (8:37/mile)
0.75 mile splits in 6.25/6.27/6.23/6.35

Wow, great improvement and great consistency!
 
Sunday 1/30/2023

~4.2 mile trail run/walk in 53:10

This is the same trail that I was doing early last summer but I used a GPS watch to measure it. It is 4.2 miles round trip and has a 1000 ft elevation gain (I thought it was only 300). Previous personal best was sub-52 minutes so the above time was pretty close to that. This trail is extremely tough on both shoes and joints so it will be a few weeks until I try it again. There are portions I still cannot run and had to walk.
 
Friday 2/3/2023

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (1:56, 1:57, 1:59, 2:01, 2:03, 2:02)
2 * 150yd @ 5:00 (2:19, 2:23)

Cooldown 100yd

Total - 1550yd/1400m
 
Saturday 2/4/2023

Warmup 400yd
5 * 125yd sprints @ 4:00 (1.50, 1.52, 1.52, 1.53, 1.55)
Cooldown 125yd

Total - 1150yd/1050m

3.0 mile run on side walk in 25:50 (8:36/mile) 1.2 mile splits in 6.25/6.22/6.33/6.30
 
Thursday 2/9/2023

Warmup 400yd
6 * 150yd @ 4:00 breathing every 5 (2.25, 2.24, 2.24, 2.24, 2.26, 2.25)
2 * 125yd sprints @ 4:00 (1.48, 1.49)
Cooldown 100yd

Total - 1650yd/1500m
 
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