Session Date Workout Description

How did I feel after the training session?

23/06/2014
# 1
Warm Up: (10 mins)
Multiple run throughs including side steps, high knees, grape
vine, and increasing intensity sprints.
Seven different dynamic stretching exercises.

Session: Resistance (Strength) & Flexibility (PNF)





Cool Down: (10 mins)
Static Stretching & Light Jog (Active and Passive)
Light jog at a slow pace 45-55% of HR MAX (91 111 bpm) 5
minutes.

Static stretching 5 minutes.
Hamstring, Quadriceps, Shoulder, Bicep, Groin, Calf stretch
Fatigue 5/10

Heart Rate Post Session 106

Muscle Soreness 4

Perceived Exertion (6-20) 14/20

Overall Session satisfaction 5 /10

Comment:
First training session! Was tougher than I expected as I havent done
weights training since Term 1. Muscle were quite fatigued after. Felt
better after my flexibility training but was quite tense.
25/06/2014
# 2
Warm Up: (10 mins)
Multiple run throughs including side steps, high knees, grape
vine, and increasing intensity sprints.
Seven different dynamic stretching exercises.

Session: Continuous & Flexibility (PNF)





Cool Down: (10 mins)
Static Stretching & Light Jog (Active and Passive)
Light jog at a slow pace 45-55% of HR MAX (91 111 bpm) 5
minutes.

Static stretching 5 minutes.
Hamstring, Quadriceps, Shoulder, Bicep, Groin, Calf stretch
Fatigue 5/10

Heart Rate Post Session 152

Muscle Soreness 7 (still sore from Mondays session)

Perceived Exertion (6-20) 15/20

Overall Session satisfaction 7 /10

Comment:
Bike was great! Felt it in the legs a bit but felt great after! Flexibility
training was great to stretch out the legs.

WEEK 1
Session Date Workout Description

How did I feel after the training session?

26/06/2014
# 3
Warm Up: (10 mins)
Multiple run throughs including side steps, high knees, grape
vine, and increasing intensity sprints.
Seven different dynamic stretching exercises.

Session: Resistance (Strength)





Cool Down: (10 mins)
Static Stretching & Light Jog (Active and Passive)
Light jog at a slow pace 45-55% of HR MAX (91 111 bpm) 5
minutes.

Static stretching 5 minutes.
Hamstring, Quadriceps, Shoulder, Bicep, Groin, Calf stretch
Fatigue 5/10

Heart Rate Post Session 106

Muscle Soreness 6

Perceived Exertion (6-20) 14/20

Overall Session satisfaction 6 /10

Comment:
Tough again! Muscles still fatigued from first session!
28/06/2014
# 4
Warm Up: (10 mins)
Multiple run throughs including side steps, high knees, grape
vine, and increasing intensity sprints.
Seven different dynamic stretching exercises.

Session: Continuous & Resistance (Strength)





Cool Down: (10 mins)
Static Stretching & Light Jog (Active and Passive)
Light jog at a slow pace 45-55% of HR MAX (91 111 bpm) 5
minutes.

Static stretching 5 minutes.
Hamstring, Quadriceps, Shoulder, Bicep, Groin, Calf stretch
Fatigue 5/10

Heart Rate Post Session 145 (run). 101 (strength)

Muscle Soreness 5

Perceived Exertion (6-20) 16/20

Overall Session satisfaction 8 /10

Comment:
First run in quite a while. Continuous running isnt really my thing so a
lot to improve on here. Weights training still hard today.