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My DYN training log

Friday 2/10/2023

Warmup 400yd
4 * 150(5)/100(3)/50 @ 8:00 (150yd in 2.28/2.29/2.29/2.33, 100yd in 1.28/1.27/1.27/1.28, 50yd in 0.37-0.38)
Cooldown 100yd
Total - 1700yd

Huge improvement from last time!
 
Saturday 2/11/2023

~4.2 mile trail run in 36:10 (8:37/mile)

Same trail as last time, GPS watch says it was 4.13 miles with mile splits (for reference) at 9.21/8.19/8.59/8.32/1.06 last piece. Slower splits correspond to going up hill.
 
Thursday 2/16/2023

Warmup 400yd
6 * 100yd fast / 100yd slow (1.26, 1.33, 1.33, 1.33, 1.33, 1.35) slow was around 2.28 each

Total - 1600yd
 
Saturday 2/18/2023

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (1:58, 1:59, 2:01, 2:01, 2:00, 2:01)
2 * 175yd @ 5:00 (2:40 2:44)

Cooldown 100yd

Total - 1600yd/1450m
 
Sunday 2/19/2021

Warmup 400yd
5 * 125yd sprints @ 4:00 (1.49, 1.50, 1.51, 1.51, 1.50)
Cooldown 125yd

Total - 1150yd/1050m
 
Saturday 2/25/2023

3.75 mile run on sidewalk in 30:34 (8:09/mile) 0.75 mile splits in 6.09/6.03/6.01/6.076.13
Superset pullups/pushups 3*10/20

Big improvement in running after taking 2 weeks off due to leg pain
 
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Sunday 2/26/2023

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (1:58, 1:58, 2:00, 2:02, 2:00, 2:01)
2 * 175yd @ 5:00 (2:41 2:47)

Cooldown 100yd

Total - 1600yd/1450m
 
Friday 3/3/2023

Warmup 400yd
6 * 150yd @ 4:00 breathing every 5 (2.24, 2.23, 2.24, 2.23, 2.22, 2.27)
2 * 125yd sprints @ 4:00 (1.48, 1.50)
Cooldown 100yd

Total - 1650yd/1500m

Pullups/pushups 3*10/20

I feel like I have no power when it comes to sprints. I'll add more pullups to my schedule and more sprint workouts.
 
Saturday 3/4/2023

4.2 mile trail run in 35.09 (8.22/mile) Splits in 17.30, 17.40

Big improvement since last time
 
Tuesday 3/7/2023

3.0 mile run on sidewalk in 24.57 *8.19/mile) 0.75 mile splits in 6.16/6.05/6.22/6.14
Superset pullups/pushups 3*10/20
 
Saturday 3/11/2023

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (1:58, 1:59, 1:58, 1:59, 2:00, 1:59)
2 * 150yd @ 5:00 (2:15 2:15)

Cooldown 100yd

Total - 1550yd/1400m
 
Sunday 3/19/2023

Warmup 400yd
6 * 150yd @ 4:00 breathing every 5 (2.24, 2.20, 2.20, 2.19, 2.21, 2.21)
2 * 125yd sprints @ 4:00 (1.46, 1.49)
Cooldown 100yd

Total - 1650yd/1500m

Pullups/pushups 3*10/20
 
Friday 3/24/2023

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (1:55, 1:53, 1:55, 1:57, 1:57, 1:58)
2 * 150yd @ 5:00 (2:12 2:12)

Cooldown 100yd

Total - 1550yd/1400m
 
Sunday 3/26/2023

Warmup 400yd
6 * 150yd @ 4:00 breathing every 5 (2.21, 2.22, 2.23, 2.23, 2.23, 2.23)
2 * 125yd sprints @ 4:00 (1.45, 1.47)
Cooldown 100yd
Total - 1650yd/1500m
 
Thursday 4/13/2023

3.0 mile run on sidewalk in 25.42 (8.34/mile) 0.75 mile splits in 6.40/6.26/6.22/6.14
Superset pullups/pushups 3*10/20

I went on a short snorkeling vacation to Curacao. I was using some crappy plastic short fins purchased from the Supermarket there. Surprised to say I was able to freedive to about 19 meters with no problem. I got sick on the 3rd day there so I spent the rest of the trip watching from the surface (no dives). Now I am starting my serious training again for the fall/winter.
 
Friday 4/14/2023

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (2:01, 1:56, 2:01, 2:01, 2:00, 2:01)
2 * 150yd @ 5:00 (2:18, 2:18)

Cooldown 100yd

Total - 1550yd/1400m
 
Saturday 4/15/2023

4.2 mile trail run in 38.53 (9.15/mile) Splits in 19.15, 19.38

OOF! Slowest times in a while. Likely tired since I started exercising again.
 
Sunday 4/16/2023

Warmup 400yd
6 * 150yd @ 4:00 breathing every 5 (2.28, 2.26, 2.28, 2.28, 2.26, 2.26)
2 * 125yd sprints @ 4:00 (1.49, 1.50)
Cooldown 100yd
Total - 1650yd/1500m

Superset pullups/pushups 3*10/20
shoulders
 
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Wednesday 4/19/2023

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (1:59, 1:56, 2:00, 2:01, 2:02, 2:02)
2 * 150yd @ 5:00 (2:13, 2:15)

Cooldown 100yd

Total - 1550yd/1400m
 
Friday 4/21/2023

4.2 mile trail run in 38.06 (9.04/mile) Splits in 18.40, 19.26

Still a long way to go to get back to sub-8:30 miles on this trail, but today was very hot and sunny and large parts of the trail have dried up into loose sand.
 
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