Session Date

OVERLOAD WEEK
Workout Description

How did I feel after the training session?

07/07/2014
# 9
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 7/10

Heart Rate Post Session 104

Muscle Soreness 4

Perceived Exertion (6-20) 16/20

Overall Session satisfaction 5 /10

Comment:
Overload! Im lacking motivation at the moment but weights today
was harder. I felt quite fatigued. Flexibility training helped.
09/07/2014
# 10
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 6/10

Heart Rate Post Session 140

Muscle Soreness 7

Perceived Exertion (6-20) 15/20

Overall Session satisfaction 7 /10

Comment:
Bike but rode for 33 min for the first time. Fatigued a little bit towards
the end and into the extra 3 minutes. It felt great to stretch the legs,
back and arms out with PNF stretching.

WEEK 3
Session Date
OVERLOAD WEEK
Workout Description

How did I feel after the training session?

10/07/2014
# 11
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 7/10

Heart Rate Post Session 103

Muscle Soreness 5

Perceived Exertion (6-20) 15/20

Overall Session satisfaction 6 /10

Comment:
Extra rep applied for overload can be difficult depending on the
exercise.
12/07/2014
# 12
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 7/10

Heart Rate Post Session 150 (run). 114 (strength)

Muscle Soreness 5

Perceived Exertion (6-20) 15/20

Overall Session satisfaction 7 /10

Comment:
Run on the treadmill again. Strength training feeling better.