My DYN training log

[bboynaki]

Saturday 4/22/2023

Warmup 400yd

6 * 150yd @ 4:00 breathing every 5 (2.24, 2.25, 2.27, 2.26, 2.27, 2.26)
2 * 125yd sprints @ 4:00 (1.46, 1.49)

Cooldown 100yd

Total - 1650yd/1500m

Superset pullups/pushups 3*12/25 Last pushup set was cheated
shoulders

 

[bboynaki]

Friday 4/28/2023

4.0 mile trail run in 37:46 (9:26/mile)

Tried to take a different trail but ended up going the wrong way up a steep path with unsavory brush, so looks like a slow run today

 

[bboynaki]

Saturday 4/29/2023

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (2:01, 2:00, 2:01, 2:03, 2:01, 2:04)
2 * 150yd @ 5:00 (2:14, 2:20)

Cooldown 100yd

Total - 1550yd/1400m

 

[bboynaki]

Saturday 5/6/2023

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (2:00, 2:01, 2:03, 2:04, 2:04, 2:05)
2 * 150yd @ 5:00 (2:20, 2:21)

Cooldown 100yd

Total - 1550yd/1400m

Feeling pretty crappy lately. Too much work, work travel, and not enough sleep.

 

[bboynaki]

Sunday 5/7/2023

Warmup 400yd

125 - 175 - 225 - 175 - 125 yds breathing 3/5/7/7/5/3 departing every 3/4/5/4/3 minutes (2:02, 2:54, 3:56, 3:07, 2:02) (800)

Sprints (550)
2*125 @ 4:00 (1:47, 1:51)
2*100 @ 3:00 (1:27, 1:27)
2*50 @ 2:00 (0:37, 0:37)

Cooldown 125yd

Total - 1875yd/1700m

OOF! Adding in some of my harder workouts, but this was very tough.

 

[bboynaki]

Tuesday 5/9/2023

3.75 mile run on sidewalk in 31:27 (8:23/mile) 0.75 mile splits in 6.21/6.10/6.14/6.18/6.23

Superset pullups/pushups 3*12/25
Leg raises balancing on dip bars 2*10

 

[bboynaki]

Friday 5/12/2023

~4.2 mile trail run in 36:39 (8:44/mile)
Took some splits at markers roughly 1 mile apart: 8.09/10.57/10.14/7.19
New trail, one loop. First two splits were one length, next two splits were the return.

 

[bboynaki]

Saturday 5/13/2023

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (2:02, 2:04, 2:02, 2:03, 2:02, 2:03)
2 * 150yd @ 5:00 (2:14, 2:13)

Cooldown 100yd

Total - 1550yd/1400m

 

[bboynaki]

Sunday 5/14/2023

3.75 mile run on sidewalk in 30:46 (8:12/mile) 0.75 mile splits in 6.18/6.06/6.05/6.15/6.01

Superset pullups/pushups 3*12/25
Leg raises balancing on dip bars 3*10

 

[bboynaki]

Saturday 5/20/2023

Warmup 400yd

125 - 175 - 225 - 175 - 125 yds breathing 3/5/7/7/5/3 departing every 3/4/5/4/3 minutes (1:58, 2:51, 3:49, 2:57, 2:00) (800)

Sprints (550)
2*125 @ 4:00 (1:46, 1:50)
2*100 @ 3:00 (1:25, 1:28)
2*50 @ 2:00 (0:38, 0:38)

Cooldown 125yd

Total - 1875yd/1700m

 

[bboynaki]

Sunday 5/21/2022

Warmup 400yd
4 * 175(5)/100(3)/50 @ 8:00 (175yd in 3.02/2.57/3.03/3.02, 100yd in 1.29/1.28/1.28/1.29, 50yd in 0.38-0.40)
Cooldown 100yd

Total - 1800yd/1650m

Superset pullups/pushups 3*10/20
Leg raises (L) balancing on dip bars 3*10

Not bad, decent workout but the 175s should be in the 2:50 - 2:55 zone.

 

[bboynaki]

Friday 5/29/2023

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (1:55, 1:59, 2:01, 2:03, 2:04, 2:03)
2 * 175yd @ 5:00 (2:41, 2:45)

Cooldown 100yd

Total - 1600yd/1440m

 

[bboynaki]

Saturday 5/27/2023

Warmup 400yd
6 * 125yd sprints @ 4:00 (1.50, 1.49, 1.51, 1.52, 1.52)
Cooldown 100yd

Total - 1250yd

Pullups/pushups/abs

Not sure why my sprints are so terrible, I should be close to 1:40 at this point. Might have just been a bad day.

 

[bboynaki]

Monday 5/29/2023

~4.2 mile trail run in 35:29 (8:27/mile) 18:01 out, 17:28 back
pullups/pushups/abs

Big improvement from last time but I have a pain in my right knee area (behind.outside) so I will likely need to stop running.

 

[bboynaki]

Thursday 6/1/2023

Gym only today

pullups/pushups
15/30
15/30
13/26
15/0

L raises (abs) 3*10

 

[bboynaki]

Saturday 6/3/2023

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (1:57, 2:01, 2:02, 2:04, 2:03,2:03)

Sprints (550)
2*125 @ 4:00 (1:46, 1:51)
2*100 @ 3:00 (1:25, 1:27)
2*50 @ 2:00 (0:37, 0:37)

Cooldown 100yd

Ab L raises (3*12), planks

Hmm not sure why I feel crappy and plateaued. Could be overtraining or lack of sleep, but I'm not making much progress.

 

[bboynaki]

Friday 6/9/2023

Warmup 400yd

6 * 150yd @ 4:00 breathing every 5 (2.24, 2.27, 2.27, 2.27, 2.26, 2.29)
2 * 125yd sprints @ 4:00 (1.48, 1.52)

Cooldown 100yd

Total - 1650yd/1500m

Superset pullups/pushups 3*10/20
Abs Ls 3*10 + planks

 

[bboynaki]

Saturday 6/10/2023

Warmup 400yd
4 * 175(5)/100(3)/50 @ 8:00 (175yd in 3.02/2.57/2.57/3.02, 100yd in 1.29/1.28/1.27/1.31, 50yd in 0.39-0.40)
Cooldown 100yd

Total - 1800yd/1650m

Abs Ls 3*10 + planks

 

[bboynaki]

Monday 6/12/2023

Warmup 400yd
5 * 125yd sprints @ 4:00 (1.48, 1.50, 1.51, 1.51, 1.54)
Cooldown 100yd

Total - 1125yd

Superset pullups/pushups 3*12/25
Abs Ls 3*12

Still having trouble doing sprints

 

[bboynaki]

Friday 6/16/2023

~4.2 mile trail run in 37:16 (8:52/mile) 18:35 out, 18:41back

Fighting illness this week and tired, so not great performance