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My DYN training log

Saturday 6/17/2023

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (2:01, 2:02, 2:04, 2:02, 2:04, 2:04)
2 * 175yd @ 5:00 (2:39, 2:42)

Cooldown 100yd
Total - 1600yd/1440m

3*12/25 pullups/pushups, abs
 
Wednesday 6/21/2023

Warmup 400yd
6 * 125yd sprints @ 4:00 (1.48, 1.51, 1.53, 1.53, 1.55, 1.57)
Cooldown 100yd

Total - 1250yd

STILL having trouble with sprints!!
 
Friday 6/23/2023

2.0 mile trail run in 20:05 with last 0.4 uphill 75 meters (steep part of hill was 55m and took 2:30)
pullups/pushups/abs - lots

The hill I run up has a 25% grade and is very slippery...makes me really huff and puff
 
Saturday 6/24/2023

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (2:03, 2:05, 2:07, 2:08, 2:08, 2:07)
3 * 150yd @ 5:00 (2:16, 2:16, 2:19)

Cooldown 100yd

Total - 1700yd

Worst hypoxic performance in years, but sprints were OK. Felt like hot garbage the whole time. I might be overtraining.
 
Friday 6/30/2023

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (1:58, 2:01, 2:02, 2:03, 2:04, 2:04)
2 * 175yd @ 5:00 (2:36, 2:45)

Cooldown 100yd
Total - 1600yd/1440m
 
Saturday 7/1/2023

Warmup 400yd

125 - 175 - 225 - 175 - 125 yds breathing 3/5/7/7/5/3 departing every 3/4/5/4/3 minutes (2:04, 3:06, 3:58, 3:01, 2:03) (800)

Sprints (550)
2*125 @ 4:00 (1:48, 1:52)
2*100 @ 3:00 (1:26, 1:26)
2*50 @ 2:00 (0:36, 0:36)

Cooldown 125yd

Total - 1875yd/1700m

pullups/pushups 3*10/20, abs

Absolute rubbish performance on the hypoxic sets again. I will try to do these on an empty stomach next time as an experiment.
 
Thursday 7/6/2023

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (1:57, 1:59, 2:01, 2:00, 2:02, 2:01)
2 * 175yd @ 5:00 (2:40, 2:44)

Cooldown 100yd
Total - 1600yd/1440m

3*10/20/10 pullups/pushups/abs
 
Saturday 7/8/2023

Warmup 400yd
4 * 175(5)/100(3)/50 @ 8:00 (175yd in 2.54/2.57/2.59/???, 100yd in 1.27/1.28/1.27/1.28, 50yd in 0.38-0.41)
Cooldown 100yd

Total - 1800yd/1650m

superset pullups/pushups 3*10/20
abs, shoulders

Good last 2 workouts. The culprit for bad performance was too much food in the morning and not enough digestion time. The ??? above means I wasn't paying attention and I did a 125 (5 lengths) instead of 175 (7 lengths) but I was on track for sub-3:00.
 
Monday 7/10/2023

Warmup 400yd
6 * 125yd sprints @ 4:00 (1.46, 1.47, 1.49, 1.50, 1.50, 1.52)
Cooldown 100yd

Total - 1250yd

superset pullups/pushups/abs 3*10/20/10

Much better performance, again from a tiny breakfast only.
 
Thursday 7/13/2023

Warmup 400yd

6 * 175yd @ 4:00 breathing every 5 (2.57, 2.55, 2.58, 2.57, 2.59, 2.59)
2 * 125yd @ 5:00 (1.51, 1.51)

Cooldown 50yd
Total - 1750yd/1600m

superset pullups/abs 2*10/12

Good performance on this new extra-long hypoxic workout. I got a headache during it so it is working. Also it's gotten very hot here which makes hypoxics more challenging.
 
Monday 7/24/2023

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (1:59, 2:00, 2:01, 2:02, 2:03, 2:03)
2 * 150yd @ 5:00 (2:19, 2:20)

Cooldown 100yd
Total - 1550yd/1400m

First day back after being very sick last week.
 
Thursday 7/27/2023

Warmup 400yd

6 * 150yd @ 4:00 breathing every 5 (2.32, 2.25, 2.27, 2.26, 2.27, 2.29)
2 * 125yd sprints @ 4:00 (1.52, 1.51)

Cooldown 100yd

Total - 1650yd/1500m

superset pullups/pushups/abs 3*10/20/10
 
Saturday 7/29/2023

Warmup 400yd
4 * 175(5)/100(3)/50 @ 8:00 (175yd in 2.49/2.58/3.02/3.05, 100yd in 1.25/1.26/1.28/1.28, 50yd in 0.38-0.40)
Cooldown 100yd

Total - 1800yd/1650m

superset pullups/pushups/abs 3*10/20/10
 
Wednesday 8/2/2023

Warmup 400yd
6 * 125yd sprints @ 4:00 (1.44, 1.48, 1.50, 1.53, 1.54, 1.57)
Cooldown 100yd

Total - 1250yd

superset pullups/pushups/abs 3*10/20/10
 
Friday 8/4/2023

Warmup 400yd

125 - 175 - 225 - 175 - 125 yds breathing 3/5/7/7/5/3 departing every 3/4/5/4/3 minutes (1.57, 2.51, 3:47, 2.54, 2:01) (800)

Sprints (550)
2*125 @ 4:00 (1:47, 1:51)
2*100 @ 3:00 (1:26, 1:27)
2*50 @ 2:00 (0:35, 0:36)

Cooldown 125yd

Total - 1875yd/1700m

Much improved hypoxic performance today.
 
Friday 8/11/2023

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (all ~1:55)
2 * 175yd @ 5:00 (2:34, 2:39)

Cooldown 100yd
Total - 1600yd/1440m
 
Saturday 8/12/2023

Warmup 400yd
6 * 125yd sprints @ 4:00 (all ~1:45)
Cooldown 100yd

Total - 1250yd

superset pullups/pushups/abs 3*12/25/12
additional abs stuff
shoulders
 
Sunday 8/15/2023

Warmup 400yd
4 * 175(5)/100(3)/50 @ 8:00 (175yd in 2.57/2.53/2.54/2.51, 100yd in 1.27/1.26/1.25/1.24, 50yd in 0.37-0.38)
Cooldown 100yd

Total - 1800yd/1650m

Abs 3*15

Solid performance the last 3 days!! Looks like I broke through my plateau. Ready to start DYN/DNF training this weekend.
 
Wednesday 8/16/2023

Warmup 400yd
6 * 125yd sprints @ 4:00 (1.41, 1.45, 1.46, 1.46, 1.49, 1.47)
Cooldown 100yd

Total - 1250yd

superset pullups/pushups/abs 2*12/25/12
 
Friday 8/18/2023

Warmup 400yd

125 - 175 - 225 - 225 - 175 - 125 yds breathing 3/5/7/7/5/3 departing every 3/4/5/5/4/3 minutes (1.57, 2.49, 3:44, 3:43, 2.51, 2:55) (800)

Sprints (350)
2*100 @ 4:00 (1:18, 1:20)
2*75 @ 3:00 (0:58, 0:58)

Cooldown 100yd

Total - 1900yd/1730m

Great workout! I'll add 2x50s to the sprints next time.
 
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