Training Diary Requirements

Please use the following guidelines for your Training Diary assignment. They are
guidelines only and you are not expected to set it out exactly as the examples
below unless directed to do so.
You are required to purchase an A5 size exercise book to do all this in and you
must write by hand everything except spreadsheet templates and graphs
generated from these if you choose to do so. These printouts must also be
pasted into the diary and not submitted separately.
The diary must contain the following elements:

1. Personal Details

Name: ________________________________________________
Student ID: ________________
Tutor: ________________________________________________

2. Goals

i. Personal Challenge Goal

Run [] Ride [] Swim []

ii. I need to see a long term goal statement and at least 2 intermediate goal
statements written in SMART terms :

iii. I also expect at least 3 process oriented goals (what am I going to have to
do to get there?)
3. Training Plan

i. I want to see an overall plan for the 12+ week program

2007 FUNDAMENTALS OF FITNESS TRAINING PLAN (EXAMPLE)

MONTHS March April May Jun

MICROCYCLE 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
DATES

14-May

28-May
21-May
19-Mar
12-Mar

26-Mar

18-Jun
16-Apr

30-Apr
23-Apr

11-Jun
7-May
WEEK
5-Mar

4-Jun
2-Apr

9-Apr
BEGINS

TESTING WEEK
ADAPTATION
PERIODISATION

CYCLE 1 2 3 4

TRAINING
BASE BASE INTENSITY COMPETITION
PHASE

ENDURANCE 80 80 70 65

STRENGTH 20 15 10 0
TRAINING

SPEED 0 5 10 15

RACE PACE 0 0 10 20

GENERAL 2X30min gym 3X25min gym 3X30min gym 2X45min gym

DRYLAND sessions/wk sessions/wk sessions/wk sessions/wk
TESTING DATES
5
VOLUME 51 52 48 51 52 53 49 48 46 46 47 44 40 35 20
0
It does not have to look exactly like the plan above (I have placed rather arbitrary
figures in there) but that is the overall structure I want. Feel free to use this basic
structure and adapt it to suit your needs. Within each microcycle I obviously want
to see exactly what is planned for every session.

ii. I also want to see the proposed test sets that you have determined to use
for your intermediate goals. That means for example how you are
measuring your progress along the way. It may be a standard set you do
at certain points along the way or just a particular time trial effort.

4. The diary

You can set your A5 diary up any way you choose; however, I do want you record
a number of different measures including:
Every session measuring:
i. Volume (whether you choose to measure distance or time it’s up to you)
ii. Fatigue level (good, tired, sore)
iii. RPE (Borg’s rating of perceived exertion) See scale appendix 1
iv. Work Load (estimation and own scale of volume + intensity) Low Med
High

Every day measuring:

i. Heart Rate (resting bpm first thing in the morning 5 minutes after alarm)
ii. Body Weight (kgs daily)
iii. Health (good, average, sick/injured)
iv. Sleep (quality 1-3 scale) (quantity 1-3 scale) 1=good 2=average 3=poor
v. Stress (1-3 scale where 1=low stress 2=average 3=high stress)
vi. Food (quality 1=good, 2=okay, 3=poor) (quantity 1=good, 2=okay, 3=poor)
vii. Fluid (Urine c=clear, L=light yellow, D=dark yellow)

You are expected then to set this out in a logical way for every day on a page in
the diary.

5. Evaluation

You can then summarise each week, each 4 week cycle and the overall program.
It may therefore look something like the table below in the summary. Remember,
it does not have to look exactly like this. If you can come up with a wonderful way
of representing your data then please do so. Just remember it must all be in the
 diary and I’m happy for you to hand draw line graphs within a template like the
one below.

1 2 3 4 5 6 7 8 9 10 11 12 13 1 15 16 17 18 19
4
Volume
58
57 o
56 o o
55 o o o
54 o o o
53 o o o o
52 o o o
51 o o
50 o

Fatigue

Health

Stress
RPE 1 11 13 12 10 11 11 12 13 14 15 10 12 1 15 11 13 13 14
0 3

S.
quality

S.
quantity

Work L
HR 5 51 51 51 49 50 47 52 53 50 52 51 52 5 51 50 52 51 51
0 3
Weight 7 78.2 78.1 77.9 77.9 77.8 77.9 77.7 77.6 77.6 77.7 77.5 77.3 7 76.9 76.8 76.7 76.5 76.3
8 7

F. qual

F. qua
Fluid

At the end of the diary and after you have completed your challenge I want you to
evaluate your performance in the challenge, as well as your performance in
planning for the challenge. That is, what worked well, what didn’t work well, and
how would you do it differently next time. Although your performance in the
personal challenge itself will determine 10% of your marks, the personal
challenge itself will not determine your success in this program/diary assignment
(20%). How well you plan the program, set it out and evaluate it will be the key
determinants for success here. Make sure you look at the criteria on the criteria
sheet at the end of the unit description. Good Luck!
APPENDIX 1

Instructions for Borg Rating of Perceived Exertion (RPE) Scale

While doing physical activity, we want you to rate your perception of exertion. This feeling should
reflect how heavy and strenuous the exercise feels to you, combining all sensations and feelings
of physical stress, effort, and fatigue. Do not concern yourself with any one factor such as leg
pain or shortness of breath, but try to focus on your total feeling of exertion.

Look at the rating scale below while you are engaging in an activity; it ranges from 6 to 20, where
6 means "no exertion at all" and 20 means "maximal exertion." Choose the number from below
that best describes your level of exertion. This will give you a good idea of the intensity level of
your activity, and you can use this information to speed up or slow down your movements to
reach your desired range.

Try to appraise your feeling of exertion as honestly as possible, without thinking about what the
actual physical load is. Your own feeling of effort and exertion is important, not how it compares to
other people. Look at the scales and the expressions and then give a number.

6 No exertion at all

7
Extremely light (7.5)
8

9 Very light

10

11 Light

12

13 Somewhat hard

14

15 Hard (heavy)

16

17 Very hard

18

19 Extremely hard

20 Maximal exertion

Borg RPE scale

© Gunnar Borg, 1970, 1985, 1994, 1998