Session Date Workout Description

How did I feel after the training session?

14/07/2014
# 13
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 4/10

Heart Rate Post Session

Muscle Soreness 4

Perceived Exertion (6-20) 12/20

Overall Session satisfaction 5/10

Comment:
Bit slow today but strength is feeling good as well as flexibility.
16/07/2014
# 14
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

Muscle Soreness 3

Perceived Exertion (6-20) 14/20

Overall Session satisfaction 7 /10

Comment: Back at school and good to be back into a routine. It feels
as though motivation levels have picked up. Felt good on the bike!
Good to get back into things after the holidays. Was hard but felt
energized afterwards. Flexibility is going well, can definitely see
improvements.


WEEK 4
Session Date Workout Description

How did I feel after the training session?

17/07/2014
# 15
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 4/10

Heart Rate Post Session

Muscle Soreness 4

Perceived Exertion (6-20) 12/20

Overall Session satisfaction 5/10

Comment: Tough day today so lacked motivation for this session.
Muscles didnt feel too bad, but didnt enjoy the session.

19/07/2014
# 16
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

Muscle Soreness 5

Perceived Exertion (6-20) 14/20

Overall Session satisfaction 6/10

Comment: Always a hard session, but feeling alright this week! Ready
for some overload!