Session

Date
Workout Description

How did I feel after the training session?

Monday
Week 5
(21/07/14)
Warm Up:
For my warm up I completed a 5 minute bike ride on
the exercise bike

Session:
During my session I completed a Short Interval Training
Session. This involved cycling for 12 seconds at 95% of
my maximum heart rate and then resting for 50
seconds. I did 3 sets of 6 reps. I then started my
Flexibility training which consisted of a beginner Yoga
session. Some poses which were completed included
the downward facing dog, the lunge and the triangle
pose.

Cool Down:
There was no cool down due to flexibility being used as
a method of training.



Short Interval Training
Fatigue 9/10

Heart Rate Post Session 192 bpm

Muscle Soreness quite sore, 9/10

Perceived Exertion (6-20) 19/20

Overall Session satisfaction 9/10

Yoga Session
Fatigue 5/10

Heart Rate Post Session 93 bpm

Muscle Soreness quite sore, 8/10

Perceived Exertion (6-20) 12/20

Overall Session satisfaction 9/10

Comment:
Starting my overload was very hard and I could feel my body struggling
more with the increased work load. The yoga was a nice way to finish as
my body is becoming more flexible and therefore the session isnt as hard
as it used to be.

Wednesday
Week 5
(23/07/14)
Warm Up:
For my warm up I completed a 5 minute bike ride on
the exercise bike

Session:
During my session I completed a Short Interval Training
Short Interval Training
Fatigue 9/10

Heart Rate Post Session 188 bpm

Muscle Soreness quite sore, 8/10
Session. This involved cycling for 12 seconds at 95% of
my maximum heart rate and then resting for 50
seconds. I did 3 sets of 6 reps. I then started my
Flexibility training which consisted of a beginner Yoga
session. Some poses which were completed included
the downward facing dog, the lunge and the triangle
pose.

Cool Down:
There was no cool down due to flexibility being used as
a method of training.

Perceived Exertion (6-20) 18/20

Overall Session satisfaction 9/10

Yoga Session
Fatigue 5/10

Heart Rate Post Session 84 bpm

Muscle Soreness quite sore, 4/10

Perceived Exertion (6-20) 13/20

Overall Session satisfaction 9/10

Comment:
Overall, this was a very tiring session. The increased workload is still
putting added stress on my body as my body hasnt adjusted yet however
it was slightly easier than the first time.

Friday
Week 5
25/07/14
Warm Up:
For my warm up I completed a 5 minute bike ride on
the exercise bike

Session:
During my session I completed a Resistance Training
Session. This consisted of numerous activities such as
Bicep Curls and Bench Press in order to improve my
muscular strength. I then started my Flexibility training
which consisted of a beginner Yoga session. Some
poses which were completed included the downward
facing dog, the lunge and the triangle pose.

Cool Down:
There was no cool down due to flexibility being used as
Resistance Training
Fatigue 6/10

Heart Rate Post Session 107 bpm

Muscle Soreness 9/10

Perceived Exertion (6-20) 15/20

Overall Session satisfaction 9/10

Yoga Session
Fatigue 5/10

Heart Rate Post Session 84 bpm
a method of training.
Muscle Soreness 5/10

Perceived Exertion (6-20) 14/20

Overall Session satisfaction 9/10

Comment:
The increase in reps challenged my body and led me to have increased
muscle soreness afterwards. The yoga however assisted in reducing this.
Overall the session was good.
Sunday
Week 5
27/07/14
Warm Up:
For my warm up I completed a 5 minute bike ride on
the exercise bike

Session:
During my session I completed a Resistance Training
Session. This consisted of numerous activities such as
Bicep Curls and Bench Press in order to improve my
muscular strength.

Cool Down:
The Cool Down consisted of a range of static stretches
such as a hamstring stretch and the butterfly stretch
of which I completed each twice holding for 10 seconds
Resistance Training
Fatigue 7/10

Heart Rate Post Session 89 bpm

Muscle Soreness 7/10

Perceived Exertion (6-20) 11/20

Overall Session satisfaction 8/10

Comment:
The resistance training still put increased stress on my muscles as I am still
adjusting to the increased reps. Apart from fatiguing more than normal
overall it was a successful session.