My DYN training log

[bboynaki]

11/20/16

4x400m freestyle ~40:00

Total - 1600m

 

[SEDATE]

Hi bboynaki,
1600m swiming is a huge mark ( increadble )
what is your PB at breath hold lastly you done?
What is also your best marks you achieved at swiming/running/cycling/diving (deep) ???
Thnx

 

[bboynaki]

Hi bboynaki,
1600m swiming is a huge mark ( increadble )
what is your PB at breath hold lastly you done?
What is also your best marks you achieved at swiming/running/cycling/diving (deep) ???
Thnx

Hello SEDATE,

• Last O2 table i did i got up to 4:00 (dry) but i have never tried a max attempt
• I don't cycle
• Swimming I do not swim very fast (100m in about 1:40) but rather try to achieve better times during my hypoxic workouts and sprints. You can look through my past workouts to see some times.
  
• Running I used to be able to do 5k in under 20:00 every day. Now I do mostly slower trail runs focusing on controlled breathing (fewer and fewer breaths is the goal). I think earlier this year I did 5 miles in about 41 minutes on cement (not trail).
  
• For diving I have not tried max but I spearfish between 15m-20m and have gone past 20m several times.

 

[bboynaki]

11/21/16

3.6 mile trail run in 32:22 (9:00/mile)

 

[bboynaki]

11/23/2016

3.6 mile trail run in 32:07 (8:55/mile)

 

[bboynaki]

11/24/2016

2x400m freestyle breathing every 3/5, rest 0:30, 10:00 each

Total - 800m

 

[bboynaki]

11/26/2016

4x400m freestyle rest 0:30 - 0:40 (total time 40:50)

Total - 1600m

 

[bboynaki]

11/27/2016

4.8 mile trail run in 43:00 (8:58/mile)

 

[bboynaki]

11/28/2016

Dry statics - contraction delay table (final hold was 3:00):

No warmup
1. (Max expiration > Stop at 1st-5th contraction > recuperation 1 min.) – Repeat 5X
2. (Passive expiration > Stop at 1st-5th contraction > recuperation 1 min.) – Repeat 5X
3. (Reg. inspiration> Stop at 1st-3rd contraction > recuperation 2 min.) – Repeat 3X
4. (Max inspiration> Stop at 1st-3rd contraction > recuperation 2:30 min.) – Repeat 3X
Note: for the first hold of each of the above, stop at the first contraction, second hold stop at the second contraction, and so on.


Source: http://www.reneeblundon.com/blog/freediving-static-apnea-training/

 

[bboynaki]

11/30/2016

3.6 mile trail run in 32:05 (8:55/mile)

 

[bboynaki]

12/1/2016

stairmaster intervals 20 min

3x10 pullups
3x15 db press (10# dbs)
3x15 pushups
2x15 squats (25# db)

 

[bboynaki]

12/2/2016

3*400m freestyle breathing every 3/5
6*25m dnf for cooldown

Total - 1350m

 

[bboynaki]

12/3/2016

4x400m freestyle rest 0:30 between each (41:00 total so just under 10:00 per 400m)

Total - 1600m

 

[bboynaki]

12/4/2016

5.0 mile trail run in 44:17 (8:51/mile avg pace)

 

[bboynaki]

12/5/2016

Dry statics - contraction delay table (final hold was 2:45):

No warmup
1. (Max expiration > Stop at 1st-5th contraction > recuperation 0:30 min.) – Repeat 5X
2. (Passive expiration > Stop at 1st-5th contraction > recuperation 1:00 min.) – Repeat 5X
3. (Reg. inspiration> Stop at 1st-5th contraction > recuperation 1:30 min.) – Repeat 5X
4. (Max inspiration> Stop at 1st-5th contraction > recuperation 2:00 min.) – Repeat 5X
Note: for the first hold of each of the above, stop at the first contraction, second hold stop at the second contraction, and so on.


Harder version of last week's table, but also had a lot of tightness in my abdomen so the hold times were lower.

 

[bboynaki]

12/6/2016

3.1 mile trail run in 27:10 (8:49/mile pace)

3x10 pullups
3x15 db press (15 lb)
3x15 pushups

 

[bboynaki]

12/7/16

20 min stairmaster

 

[bboynaki]

12/11/2016

Swimming freestyle
200m, 400m, 600m, 400m, 200m rest 0:30 between each (46:00)

Total - 1800m

 

[bboynaki]

12/15/2016

stair master intervals 20 min

pullups 12,10,8,6
shoulder dumb bell press 3x15 (20#)
pushups 20,15,15

 

[bboynaki]

12/16/2016

swimming freestyle
400m warmup in under 10 min
3x200m departing every 5:30 (times were 4:30, 4:40, 4:45)
400m cooldown

Total - 1400m (38 minutes start to finish)