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My DYN training log

Sunday 2/11/2024

Warmup 400yd

125 - 175 - 225 - 175 - 125 yds breathing 3/5/7/7/5/3 departing every 3/4/5/4/3 minutes (2.03, 3.00, 3.56, 3.00, 2.05) (825)

Sprints (450)
1*125 @ 4:00 (1:47)
2*100 @ 4:00 (1:24, 1:26)
2*75 @ 3:00 (0.59, 1.00)

Cooldown 100yd

Total - 1775 yd
 
Friday 2/16/2024

2.8 mile trail/road jogging in ~28 min (last 0.7 mile on road uphill with 224 ft elevation gain)

Adding some more regular running into my routine to get my legs back in shape. Also stretching and icing my injury, seems like a tendonitis issue so not much else to do.
 
Saturday 2/24/2024

Warmup 400yd

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

Cooldown 100yd

Total - 1550yd/1400m

Bad stiff neck today so hard to swim, but did OK.
 
Saturday 3/2/2024

Warmup 400yd

6 * 175yd @ 4:00 breathing every 5 (2.58, 2.56, 3.00, 2.59, 2.59, 2.59)
2 * 125yd @ 4:00 (1:48, 1:51)

Cooldown 100 yd

Total - 1800yd
 
Sunday 3/3/2024

Warmup 400yd
6 * 125yd sprints @ 4:00 (1.51, 1.52, 1.52, 1.51, 1.52, 1.53)
Cooldown 100yd

Total - 1250yd
 
Monday 3/4/2024 (estimate)

3.0 mile trail run in 27:38 (14.11, 13.27 splits)

Trying to run a bit more. Unfortunately after this run I got poison ivy so didn't train for a while.
 
Sunday 3/17/2024

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (1.59, 2.00, 2.02, 2.03, 2.04, 2.06)
2 * 150yd @ 5:00 (2:14, 2:15)

Cooldown 100yd

Total - 1550yd/1400m
 
Saturday 3/23/204

Warmup 400yd
6 * 150yd @ 4:00 breathing every 5 (2.28, 2.27, 2.29, 2.28, 2.30, 2.29)
2 * 125yd sprints @ 4:00 (1.48, 1.50)
Cooldown 100yd

Total - 1650yd/1500m

Gym stuff
 
Saturday 3/30/2024

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (all ~ 2:00)
2 * 150yd @ 5:00 (2:13, 2:15)

Cooldown 100yd

Total - 1550yd/1400m
 
Sunday 3/31/2024 :eggface:

Warmup 400yd
6 * 150yd @ 4:00 breathing every 5 (2.33, 2.32, 2.31, 2.32, 2.31, 2.34)
2 * 125yd sprints @ 4:00 (1.49, 1.52)
Cooldown 100yd

Total - 1650yd/1500m

Tired today, quite a bit slower than usual
 
Wednesday 4/3/2024

3.0 mile trail run in 26:45 (8:55/mile) (splits at 0.75 mile points: 7.05/7.10/6.11/6.18)

New part of the trail today but I feel some strain in my left leg behind the knee, so I will stick to swimming for about a week.
 
Sunday 4/7/2024

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (2.00, 2.02, 2.01, 2.02, 2.04, 2.02)
2 * 150yd @ 5:00 (2:15, 2:18)

Cooldown 200yd

Total - 1650yd/1500m

Gym stuff
 
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