Session

Date
Workout Description

How did I feel after the training session?

Monday
Week 4
(14/07/14)
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 11 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 179 bpm

Muscle Soreness quite sore, 7/10

Perceived Exertion (6-20) 17/20

Overall Session satisfaction 8/10

Yoga Session
Fatigue 5/10

Heart Rate Post Session 91 bpm

Muscle Soreness quite sore, 8/10

Perceived Exertion (6-20) 11/20

Overall Session satisfaction 9/10

Comment:
A good start to a new week. Overall a good session and although very
tiring it felt good.
Wednesday
Week 4
(16/07/14)
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 11 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
Short Interval Training
Fatigue 7/10

Heart Rate Post Session 180 bpm

Muscle Soreness quite sore, 8/10

Perceived Exertion (6-20) 17/20

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.
Overall Session satisfaction 6/10

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:
I was a little bit lazy during this training session and didnt work as hard as
I could have. Aside from this it was a good session.
Friday
Week 4
18/07/14
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
a method of training.
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

Muscle Soreness 5/10

Perceived Exertion (6-20) 14/20

Overall Session satisfaction 9/10

Comment:
Overall a good training session. The workload was slightly easier as my
body adjusted.
Sunday
Week 4
20/07/14
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 6/10

Heart Rate Post Session 89 bpm

Muscle Soreness 7/10

Perceived Exertion (6-20) 11/20

Overall Session satisfaction 8/10

Comment:
This session felt good and I found that I was able to handle the workload
better due to training with this workload for 2 weeks now.