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My DYN training log

Sunday 4/21/2024

Warmup 400yd
6 * 150yd @ 4:00 breathing every 5 (2.32, 2.28, 2.33, 2.29, 2.27, 2.31)
2 * 100yd sprints @ 4:00 (1.21, 1.24)
Cooldown 100yd

Total - 1600yd/1450m
 
Monday 4/22/2024

4.0 mile trail run in 33:00 (8:15/mile) 2.0 mile splits in 17:12/15:46
 
Friday 4/26/2024

4.5 mile trail run in 39:32 (8:47/mile) Half-point splits in 20:27, 19:05
 
Sunday 4/28/2024

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (all 2:01-2:03)
2 * 150yd @ 5:00 (2:17, 2:19)

Cooldown 100yd

Total - 1550yd/1400m
 
Saturday 5/4/2024

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (all 1.57, 2.00, 1.59, 2.00, 2.02, 2.00)
2 * 150yd @ 5:00 (2:14 2:17)

Cooldown 100yd

Total - 1550yd/1400m
 
Sunday 5/5/2024

4.6 mile trail run in 39:03 (8:28/mile)

Used strava to measure this time...previously reported 4.5 mile run on 4/26 was 4.6 miles.
 
Saturday 5/11/2024

Warmup 400yd
6 * 150yd @ 4:00 breathing every 5 (2.28, 2.30, 2.29, 2.29, 2.30, 2.31)
2 * 125yd sprints @ 4:00 (1.47, 1.50)
Cooldown 100yd

Total - 1600yd/1450m
 
Saturday 5/18/2024

Warmup 400yd

125 - 175 - 225 - 175 - 125 yds breathing 3/5/7/7/5/3 departing every 3/4/5/4/3 minutes (1.59, 2.55, 3.51, 2.57, 2.02) (825)

Sprints (450)
2*100 @ 4:00 (1:22, 1:23)
2*75 @ 3:00 (1:00, 1:00)
2*50 @ 2:00 (0:37, 0:38)

Cooldown 100yd

Total - 1775 yd

Gym

Afternoon:
3.13 mile trail run in 25:43 (8:12/mile)
 
Sunday 5/19/2024

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (all 2.04, 2.05, 2.06, 2.08, 2.07, 2.05)
2 * 150yd @ 5:00 (2:17 2:20)

Cooldown 100yd

Total - 1550yd/1400m

Super slow 125s due to triple-workout the day before
 
Saturday 5/25/2024

Warmup 400yd
6 * 150yd @ 4:00 breathing every 5 (2.28, 2.27, 2.32, 2.30, 2.31, 2.28)
2 * 125yd sprints @ 4:00 (1.49, 1.52)
Cooldown 100yd

Total - 1600yd/1450m
 
5/24

3.68 mile trail run in 8:33/mi

5/26

4.31 mile trail run in 8:37/mi

5/27

3.67 mile trail run in 8:23/mi

5/31

4.17 mile trail run in 8:22/mi

6/4

3.13 mile trail run in 8:16/mi

6/7

3.66 mile trail run in 8:20/mi

6/10

3.66 mi trail run in 8:06/mi

6/12

4.03 mile trail run in 8:26/mi

6/14

3.67 mile trail run in 8:13/mi

6/15

3.62 mile trail run in 8:23/mi


Life getting in the way all month, sadly no swimming but I should start tomorrow. At least I got some running in and my leg is feeling better/bearable.
 
Sunday 6/23/2024

Warmup 400yd
6 * 150yd @ 4:00 breathing every 5 (2.26, 2.33, 2.34, 2.35, 2.35, 2.35)
2 * 100yd sprints @ 4:00 (1.25, 1.30)
Cooldown 100yd

Total - 1550yd/1400m
 
Mid-July 2024

Warmup 400yd
6 * 150yd @ 4:00 breathing every 5 (2.26, 2.33, 2.33, 2.36, 2.36, 2.38)
2 * 125yd sprints @ 4:00 (1.56, 2.00)
Cooldown 100yd

Total - 1600yd/1450m


Haven't been updating much, posting some July workouts. Swimming dates unknown but mid-July. Performance is awful.
 
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