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My DYN training log

Mid-July 2024

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (all 2.04, 2.04, 2.06, 2.06, 2.06, 2.06)
2 * 150yd @ 5:00 (2:19 2:22)

Cooldown 100yd

Total - 1550yd/1400m
 
7/9

3.66 mile trail run @ 8:19/mi

7/12

3.13 mile trail run @ 8:23/mi

7/13

3.13 mile trail run @ 8:15/mi

7/17

3.67 mile trail run @ 8:17/mi

7/19

3.12 mile trail run @ 8:50/mi (ouch!)
7/20

3.12 mile trail run @ 8:47/mi (ouch!)

7/21

3.14 mile trail run @ 8:28/mi

7/25

3.67 mile trail run @ 8:28/mi

7/30

3.67 mile trail run @ 8:27/mi
 
Wednesday 8/7/2024

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (1.57, 1.56, 1.57, 1.57, 1.58, 1.57)
2 * 150yd @ 5:00 (2:11, 2:13)

Cooldown 100yd

Total - 1550yd/1400m

Shaved some body hair and it made a huge difference in my speed.
 
Friday 8/9/2024

Warmup 400yd
6 * 150yd @ 4:00 breathing every 5 (2.28, 2.25, 2.26, 2.25, 2.26, 2.27)
2 * 125yd sprints @ 4:00 (1.46, 1.50)
Cooldown 100yd

Total - 1600yd/1450m
 
Saturday 8/10/2024

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (1.58, 1.59, 2.00, 2.01, 2.01, 2.00)
2 * 150yd @ 5:00 (2:16, 2:16)

Cooldown 100yd

Total - 1550yd/1400m
 
Last edited:
Thursday 8/15/2024

Warmup 400yd
6 * 100yd sprints @ 4:00 (1.21, 1.22, 1.24, 1.22, 1.24, 1.24)
Cooldown 100yd

Total - 1000yd
 
Sunday 8/18/2024

Warmup 400yd
6 * 150yd @ 4:00 breathing every 5 (2.30, 2.29, 2.26, 2.27, 2.27, 2.27)
2 * 150yd sprints @ 4:00 (2.14, 2.15)
Cooldown 100yd

Total - 1650yd/1500m
 
Saturday 8/24/2024

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, 3.02, 3.54, 2.58, 2.00) (825)

Sprints (450)
2*100 @ 4:00 (1:22, 1:22)
2*75 @ 3:00 (0:59, 0:59)
2*50 @ 2:00 (0:36, 0:37)

Cooldown 100yd

Total - 1775 yd
 
Sunday 8/25/2025

Warmup 400yd
6 * 150yd @ 4:00 breathing every 5 (2.32, 2.28, 2.29, 2.28, 2.27, 2.28)
2 * 125yd sprints @ 4:00 (1.47, 1.50)
Cooldown 100yd

Total - 1600yd/1450m
 
Saturday 8/31/2024

Warmup 400yd

6 * 125yd @ 3:00 breathing 3/5/7/7/5/3 (all ~2:00)
2 * 175yd @ 5:00 (2:37, 2:39)

Cooldown 100yd
Total - 1600yd/1440m
 
Monday 9/2/2024

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

Total - 1250yd
 
Saturday 9/7/2024

Warmup 400yd

6 * 175yd @ 4:00 breathing every 5 (all ~ 2:58)
2 * 125yd @ 4:00 (1:50, 1:50)

Cooldown 100 yd

Total - 1800yd
 
Sunday 9/8/2024

Warmup 400yd
6 * 125yd sprints @ 4:00 (all 1:48 - 1:50)
Cooldown 100yd

Total - 1250yd
 
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