WEEK 1

Session
Date
Workout Description

How did I feel after the training session?

24/6/14
Tuesday
Warm Up:
5 minute bike at 60% of Max HR & dynamic stretches

Session:
Switched anaerobic capacity with aerobic capacity
CONTINUOUS TRAINING:
20 bike at 75% HR Max

Cool Down:
Active recovery: Slow, 3 minute bike at 50% HR Max

Passive recovery:
1. Calf Stretch
2. Hamstring Stretch
3. Quadricep Stretch
4. Bicep Stretch
5. Shoulder Stretch



Fatigue 7 /10

Heart Rate Post Session did not record

Muscle Soreness wasnt too bad because I am used to doing lengthy
training sessions, however my quadriceps were a little tender the next day


Perceived Exertion (6-20) 13 /20


Overall Session satisfaction 9 /10


Comment:
It was very satisfying and felt like a good work out for the day, I think it
will be successful in maintaining my aerobic capacity in the long term
25/6/14
Wednesday
Warm Up:
5 minute jog on treadmill with dynamic stretches


Session:
Anaerobic capacity (swapped for aerobic) medium
interval training followed by muscular strength weights
training


Cool Down:
3 minute jog at 50% HR max and static stretches

Fatigue 9 /10

Heart Rate Post Session did not record

Muscle Soreness quite sore the next day as not used to doing weights
sessions


Perceived Exertion (6-20) 18 /20


Overall Session satisfaction 9 /10


Comment: this type of session was very new to me as I have not done
many weights in the past, so despite feeling quite fatigued and sore
afterwards, I felt very satisfied with myself

26/6/14
Thursday
REST DAY
27/6/14
Friday
Warm Up:
5 minute jog around oval at 60% of Max HR and dynamic
stretching

Session:
Aerobic continuous 20 minute jog at 75% HR max
Anaerobic medium interval training


Cool Down:
Slow 3 minute jog at 50% HR max
Static stretches

Fatigue 7 /10

Heart Rate Post Session did not record

Muscle Soreness quadriceps were fairly sore the next day but overall not
too much pain

Perceived Exertion (6-20) 16 /20


Overall Session satisfaction 7 /10


Comment: very satisfying session and felt accomplished once finished

28/6/14
Saturday
Warm Up:
5 minute jog on treadmill at 60% of Max HR and dynamic
stretching

Session:
Muscular strength - weights


Cool Down:
Slow 3 minute walk at 50% HR max
Static stretches

Fatigue 9 /10

Heart Rate Post Session did not record

Muscle Soreness abdominals, triceps, biceps and quadriceps all very sore
the next day

Perceived Exertion (6-20) 18 /20


Overall Session satisfaction 7 /10


Comment: hard session but felt good once finished, again not used to
doing many weights or muscle focussed training so it was fairly tough
29/6/14
Sunday
REST DAY


WEEK 2
Session
Date
Workout Description

How did I feel after the training session?

30/6/14
Monday
Warm Up:
5 minute bike at 60% of Max HR & dynamic stretches

Session:
Muscular strength weights session

Cool Down:
Active recovery: Slow, 3 minute bike at 50% HR Max
Static stretches



Fatigue 8 /10

Heart Rate Post Session did not record

Muscle Soreness moderate some muscle soreness but nowhere near as
much as after first two weights sessions


Perceived Exertion (6-20) 16 /20


Overall Session satisfaction 9 /10


Comment: very sufficient session, my body is starting to become more
accustomed to the weights training

1/7/14
Tuesday
Warm Up:
5 minute jog at 60% of Max HR & dynamic stretches

Session:
Anaerobic capacity medium interval training

Cool Down:
Active recovery: Slow, 3 minute walk at 50% HR Max
With static stretching

Fatigue 7/10

Heart Rate Post Session did not record

Muscle Soreness low, only calves and quadriceps a little sore the next day
but no substantial pain


Perceived Exertion (6-20) 14 /20


Overall Session satisfaction 9 /10


Comment:
Good workout for the day, felt very satisfying
2/7/14
Wednesday
Warm Up:
5 minute jog on treadmill with dynamic stretches


Session:
Aerobic capacity 20 minute run on treadmill at 75%
HR max followed by muscular strength weights training


Cool Down:
3 minute jog at 50% HR max and static stretches


Fatigue 8 /10

Heart Rate Post Session did not record

Muscle Soreness moderately sore the next day, just in leg muscles and
upper arms


Perceived Exertion (6-20) 17 /20


Overall Session satisfaction 9 /10


Comment: my technique of executing the weights exercises is improving
and I am already starting to feel stronger

3/7/14
Thursday
REST DAY
4/7/14
Friday
Warm Up:
5 minute jog around oval at 60% of Max HR and dynamic
stretching

Session:
Aerobic continuous 20 minute jog at 75% HR max
Anaerobic medium interval training


Cool Down:
Fatigue 8 /10

Heart Rate Post Session did not record

Muscle Soreness little soreness the next day

Perceived Exertion (6-20) 16 /20


Overall Session satisfaction 8 /10
Slow 3 minute jog at 50% HR max
Static stretches



Comment: good session and I felt I worked really hard
5/7/14
Saturday
Warm Up:
5 minute jog on treadmill at 60% of Max HR and dynamic
stretching

Session:
Muscular strength - weights


Cool Down:
Slow 3 minute jog on treadmill at 50% HR max
Static stretches

Fatigue 8 /10

Heart Rate Post Session did not record

Muscle Soreness abdominals, triceps, biceps and quadriceps moderately
sore the next day

Perceived Exertion (6-20) 16 /20


Overall Session satisfaction 8 /10


Comment: very good session, I pushed myself hard and felt I got a lot out
of it, the exercises are becoming easier and I feel that I am improving
6/7/14
Sunday
REST DAY


WEEK 3
Session
Date
Workout Description

How did I feel after the training session?

7/7/14
Monday
Warm Up:
5 minute bike at 60% of Max HR & dynamic stretches

Session:
Muscular strength weights session (overloaded)

Cool Down:
Active recovery: Slow, 3 minute bike at 50% HR Max
Static stretches

Fatigue 9 /10

Heart Rate Post Session did not record

Muscle Soreness moderate to high muscle soreness the next day

Perceived Exertion (6-20) 17 /20

Overall Session satisfaction 8 /10



Comment: overload did seem to make a difference and I felt burning in my
muscles when having to do that extra rep, but all up a very good session
8/7/14
Tuesday
Warm Up:
5 minute jog at 60% of Max HR & dynamic stretches

Session:
Anaerobic capacity medium interval training (overloaded)

Cool Down:
Active recovery: Slow, 3 minute walk at 50% HR Max
With static stretching


Fatigue 9/10

Heart Rate Post Session did not record

Muscle Soreness little muscular soreness, only present in lower legs


Perceived Exertion (6-20) 15 /20


Overall Session satisfaction 9 /10


Comment:
Overload didnt seem too challenging but there was a noticeable
difference in fatigue from the same session last week
9/7/14
Wednesday
Warm Up:
5 minute jog on treadmill with dynamic stretches


Session:
Aerobic capacity 22 minute run on treadmill at 75%
HR max followed by muscular strength weights training
(overloaded)


Cool Down:
3 minute jog at 50% HR max and static stretches


Fatigue 8 /10

Heart Rate Post Session did not record

Muscle Soreness moderately sore the next day, mainly in leg muscles and
upper arms

Perceived Exertion (6-20) 16/20

Overall Session satisfaction 9 /10


Comment: overload wasnt too challenging as running for an extra two
minutes isnt too out of the ordinary for the previous training I have done
and am slowly getting used to the extra reps for the weights session
10/7/14
Thursday
REST DAY
11/7/14
Friday
Warm Up:
5 minute jog around oval at 60% of Max HR and dynamic
stretching

Session:
Aerobic continuous 22 minute jog at 75% HR max
Anaerobic medium interval training
(overloaded)

Cool Down:
Slow 3 minute jog at 50% HR max
Static stretches

Fatigue 9 /10

Heart Rate Post Session did not record

Muscle Soreness moderate overall soreness the next day

Perceived Exertion (6-20) 17 /20

Overall Session satisfaction 8 /10

Comment: I felt I pushed myself really hard this session which accounts for
my high perceived exertion, but overall I felt happy with my efforts
12/7/14
Saturday
Warm Up:
5 minute jog on treadmill at 60% of Max HR and dynamic
stretching

Session:
Muscular strength - weights


Cool Down:
Slow 3 minute jog on treadmill at 50% HR max
Static stretches

Fatigue 7 /10

Heart Rate Post Session did not record

Muscle Soreness moderate soreness in abdominals, quadriceps and
triceps the next day

Perceived Exertion (6-20) 16 /20


Overall Session satisfaction 9 /10

Comment: was a really good session and am really starting to feel
improvements in my technique and strength
13/7/14
Sunday
REST DAY


WEEK 4
Session
Date
Workout Description

How did I feel after the training session?

14/7/14
Monday
Warm Up:
5 minute bike at 60% of Max HR & dynamic stretches

Session:
Muscular strength weights session

Cool Down:
Active recovery: Slow, 3 minute bike at 50% HR Max
Static stretches



Fatigue 7 /10

Heart Rate Post Session did not record

Muscle Soreness moderate to low muscle soreness the next day, no
substantial alarming pain


Perceived Exertion (6-20) 16 /20


Overall Session satisfaction 8 /10


Comment: the overload is becoming much easier, but I still pushed myself
hard and felt it was a very satisfying session
15/7/14
Tuesday
Warm Up:
5 minute jog around oval at 60% of Max HR & dynamic
stretches

Session:
Anaerobic capacity medium interval training

Cool Down:
Active recovery: Slow, 3 minute walk at 50% HR Max
With static stretching


Fatigue 8/10

Heart Rate Post Session did not record

Muscle Soreness very little muscular soreness


Perceived Exertion (6-20) 15 /20


Overall Session satisfaction 9 /10


Comment:
I felt really good after this session, and by doing it early in the morning I
felt energised and ready for the day ahead.
16/7/14
Wednesday
Warm Up:
5 minute jog on treadmill with dynamic stretches


Fatigue 8 /10

Heart Rate Post Session did not record

Session:
Aerobic capacity 22 minute run on treadmill at 75%
HR max followed by muscular strength weights training


Cool Down:
3 minute jog at 50% HR max and static stretches


Muscle Soreness only sore in upper arm muscles and core the next day


Perceived Exertion (6-20) 17/20


Overall Session satisfaction 9 /10


Comment: was a fairly tough session because I pushed myself to the limit,
so I was pretty tired for a couple of hours, but after this I felt good and very
happy with myself
17/7/14
Thursday
REST DAY
18/7/14
Friday
Warm Up:
5 minute jog around oval at 60% of Max HR and dynamic
stretching

Session:
Aerobic continuous 22 minute jog at 75% HR max
Anaerobic medium interval training
(overloaded)

Cool Down:
Slow 3 minute jog at 50% HR max
Static stretches

Fatigue 10 /10

Heart Rate Post Session did not record

Muscle Soreness moderate overall soreness the next day

Perceived Exertion (6-20) 19/20


Overall Session satisfaction 9 /10


Comment: I started this session already fatigued so I wasnt feeling too
well during it, but overall I was happy with the way I managed to not give
up and keep at it
19/7/14
Saturday
Warm Up:
5 minute jog on treadmill at 60% of Max HR and dynamic
stretching

Session:
Muscular strength - weights

Fatigue 7 /10

Heart Rate Post Session did not record

Muscle Soreness little muscular soreness

Perceived Exertion (6-20) 15 /20

Cool Down:
Slow 3 minute jog on treadmill at 50% HR max
Static stretches



Overall Session satisfaction 8 /10


Comment: great session and am really starting to feel the improvements,
especially in my upper arm muscles and core
20/7/14
Sunday
REST DAY


WEEK 5
Session
Date
Workout Description

How did I feel after the training session?

21/7/14
Monday
Warm Up:
5 minute run on treadmill at 60% of Max HR & dynamic
stretches

Session:
Muscular strength weights session (overloaded)

Cool Down:
Active recovery: Slow, 3 minute bike at 50% HR Max
Static stretches



Fatigue 8 /10

Heart Rate Post Session did not record

Muscle Soreness some pain in my quads and arms


Perceived Exertion (6-20) 19/20


Overall Session satisfaction 9/10


Comment: very tough sessions with the overload and I felt I worked really
hard
22/7/14
Tuesday
Warm Up:
5 minute jog around oval at 60% of Max HR & dynamic
stretches

Session:
Anaerobic capacity medium interval training (overloaded)
Fatigue 10 /10

Heart Rate Post Session did not record

Muscle Soreness quite sore in calves and quads the next morning but

Cool Down:
Active recovery: Slow, 3 minute walk at 50% HR Max
With static stretching


wore off by end of day


Perceived Exertion (6-20) 19/20

Overall Session satisfaction 9 /10


Comment: I was really fatigued afterward for unknown reasons but most likely
the extra 400m rep, it was very tough but despite this I was very happy with how I
trained
23/7/14
Wednesday
Warm Up:
5 minute jog on treadmill with dynamic stretches


Session:
Aerobic capacity 24 minute run on treadmill at 75%
HR max followed by muscular strength weights training
(overloaded)

Cool Down:
3 minute jog at 50% HR max and static stretches


Fatigue 9 /10

Heart Rate Post Session did not record

Muscle Soreness fairly sore overall the next day


Perceived Exertion (6-20) 18/20

Overall Session satisfaction 10 /10


Comment: was a really good session, I worked hard and felt really good
about myself afterwards.
24/7/14
Thursday
REST DAY
25/7/14
Friday
Warm Up:
5 minute bike at 60% of Max HR and dynamic stretching

Session:
Aerobic continuous 24 minute bike at 75% HR max
With anaerobic sprint surges
(overloaded) swapped running for bikes as was at
school and this was a convenient option

Cool Down:
Fatigue 9 /10

Heart Rate Post Session did not record

Muscle Soreness a little sore in quads and hamstrings but not too
substantial

Perceived Exertion (6-20) 18/20

Slow 3 minute jog at 50% HR max
Static stretches


Overall Session satisfaction 9 /10


Comment: I liked the switch between running to bikes as it gave me a bit of
variety and was able to exercise some different muscle groups
26/7/14
Saturday
Warm Up:
5 minute jog on treadmill at 60% of Max HR and dynamic
stretching

Session:
Muscular strength - weights (overloaded)


Cool Down:
Slow 3 minute jog on treadmill at 50% HR max
Static stretches

Fatigue 8 /10

Heart Rate Post Session did not record

Muscle Soreness little muscular soreness

Perceived Exertion (6-20) 16 /20


Overall Session satisfaction 8 /10


Comment: good session and the added reps are no longer too strenuous
which is good
27/7/14
Sunday
REST DAY


WEEK 6
Session
Date
Workout Description

How did I feel after the training session?

28/7/14
Monday
Warm Up:
5 minute bike at 60% of Max HR & dynamic stretches

Session:
Muscular strength weights session

Cool Down:
Active recovery: Slow, 3 minute bike at 50% HR Max
Fatigue 7 /10

Heart Rate Post Session did not record

Muscle Soreness little muscle soreness, only in upper arms and core


Static stretches



Perceived Exertion (6-20) 17 /20


Overall Session satisfaction 9 /10


Comment: good session, I felt I worked really hard
29/7/14
Tuesday
Warm Up:
5 minute jog around oval at 60% of Max HR & dynamic
stretches

Session:
Anaerobic capacity medium interval training

Cool Down:
Active recovery: Slow, 3 minute walk at 50% HR Max
With static stretching


Fatigue 8/10

Heart Rate Post Session did not record

Muscle Soreness very little muscular soreness


Perceived Exertion (6-20) 16 /20


Overall Session satisfaction 9 /10


Comment: I felt pretty good after this session, and was really energised for
the day ahead

30/7/14
Wednesday
Warm Up:
5 minute bike with dynamic stretches


Session:
Aerobic capacity fartlek training on bike
followed by muscular strength weights training


Cool Down:
3 minute jog at 50% HR max and static stretches


Fatigue 9 /10

Heart Rate Post Session did not record

Muscle Soreness only moderately sore in upper legs


Perceived Exertion (6-20) 18/20


Overall Session satisfaction 10/10


Comment: I really enjoyed this session as I mixed it up a bit with the
fartlek on the bike instead of plain running
31/7/14
Thursday
REST DAY
1/8/14
Friday
Warm Up:
5 minute jog around oval at 60% of Max HR and dynamic
stretching

Session:
Aerobic continuous 24 minute jog at 75% HR max
Anaerobic medium interval training

Cool Down:
Slow 3 minute jog at 50% HR max
Static stretches

Fatigue 9 /10

Heart Rate Post Session did not record

Muscle Soreness moderate overall soreness the next day

Perceived Exertion (6-20) 18/20


Overall Session satisfaction 9 /10


Comment: I felt this to be a fairly tough session and I was quite fatigued
afterwards but all the same I felt happy with my efforts
2/8/14
Saturday
Warm Up:
5 minute jog on treadmill at 60% of Max HR and dynamic
stretching

Session:
Muscular strength - weights


Cool Down:
Slow 3 minute jog on treadmill at 50% HR max
Static stretches

Fatigue 8/10

Heart Rate Post Session did not record

Muscle Soreness moderate overall muscular soreness

Perceived Exertion (6-20) 16 /20


Overall Session satisfaction 9 /10


Comment: I couldnt believe I had come to the last session of my training
program already, so I trained extra hard and thoroughly enjoyed it
3/8/14
Sunday
REST DAY