The training programme is now over and I will be evaluating my performance.
My overall goal was the increase my cardiovascular endurance in order to improve my footballing ability.
Below are my goals that I had set for myself over the six weeks in order to improve my cardiovascular endurance:
Week one: Run 5km over the two days that I am at the forest recreation ground (2.5km each day)
Week two: Run 6km over the two days that I am at the forest recreation ground (3km each day)
Week three: Run 7km over the two days that I am at the forest recreation ground (3.5km each day)
Week four: Run 8km over the two days that I am at the forest recreation ground (4km each day)
Week five: Run 9km over the two days that I am at the forest recreation ground (4.5km each day)
Week six: Run 10km over the two days that I am at the forest recreation ground (5km each day)
I feel that this cardiovascular fitness training programme has been very beneficial as my cardiovascular fitness has improved dramatically.
STRENGTHS
The main strength of mine through out this training programme was that I followed the training programme very clearly and strictly. I went to the gym on days that I was meant to, I went running on days that I was meant to and I certainly had rest days on the allocated days. I didn't have any rest days that weren't on the programme schedule and therefore this shows that I was commited and motivated towards this training programme.
Another strength of mine is that I improved my cardiovascular fitness over the 6 weeks that I participated in the training programme and therefore the training programme was beneficial and specific to what I wanted to improve.
I alos liked the ratio of the training days to resting days. I felt that I had enough resting days to make me feel fresh and ready for the following training session. I also liked the days that I was training on as I got to weekends free to do what I wanted on them and focused all of my training during the week.
The last strength of mine is that I stuck to the training session and completed it all. I feel that this was a big achievement as it was the first strict training session that I had ever done and I didn't think that I would stick to it when I started it. You can see that I completed the whole macrocycle as I have diary entrys for everyday over a period of 6 weeks and have a weekly evaluation for every week.
WEAKNESSES
The main weakness of mine was that I had to stick to some of the intensities longer and even lower the intensities at some points due to me not increasing my fitness levels as much as I'd have hoped by the time the higher intensities came in my programme. An example of where this happened was Monday week 6. I had to lower the intensity this week as I was finding it difficult and wanted an easy training session. In the future I will increase the distances to run slower so that I can adapt to them properly instead of increasing them dramatically and not being able to run the distances required.
Another weakness of mine is that on certain points in the training programme I lost motivaton and interest in the training programme and it became boring. In order for this to not happen in the future I will chose more fun exercises, such as swimming, to do to increase my cardiovascular fitness. I have chosen swimming as it is a good, enjoyable activity and it is a high intensity exercise as the water causes a force to act against you when you are swimming forward and therefore you have to work harder to get to the other end of the pool. Swimming is a very good cardiovascular endurance sport as it makes your heart work harder and therefore your cardiovascular endurance increases.
A prime example of this weakness of mine can be seen on Monday week four. Whilst I was running I became bored and was losing motivtion and interest. Therefore on Friday week four I integrated music into my training session by listening to music on my iPod whilst running; this kept me motivated and made the training session go a lot quicker than usual.
Another weakness of mine was that at some points on the running days I had to walk for a few minutes as I couldn't get my breath and felt very tired. However, after a few minutes I felt better in myself and was able to continue running like that training programme stated.
FUTURE RECOMMENDATIONS
The main recommendation for myself would be to continue with this training programme to maintain my cardiovascular fitness levels. I don't want to have done all of this work increasing my cardiovascular fitness levels for me to stop the programme and they decrease back to what they were like before I started the fitness programme.
Another future recommendation is to increase the intensities of the training sessions if they become to easy and I want to increase my cardiovascular fitness further. I should follow the patern that has been set throughout this training programme when increasing the intensities and that is to increase the intensity little bits every week. Do not increase the intensity dramatically as this won't motivate me to complete the training sessions as they will be too hard for my ability.
PROGRAMME
Each week I had 2 days exercise, 1 day rest, 2 days exercise and 2 days rest. I feel this this layout was the best one for me as it gave me adequate recovery time and I was feeling fresh and ready for the next training session. However, towards the end of the training session I was feeling recovered after one day and therefore I could have used Sunday as an extra training day for me to improve my cardiovascular endurance further.
I feel that the lengths of the gym training sessions were appropriate as I was able to do the exercises that I needed to do at the gym in the required time. However, the lengths of the running training sessions weren't appropriate. On many occassions I went over the allocated time and therefore had to finish the run in extra time than I want to finish it in. In the future I will not be as optimistic about the time it takes me to run the distances and make sure that I allocate enough time to complete the run in.
I think that the exercises that I selected were appropriate for improving my cardiovascular endurance as they were all cardiovascular based. However, the exercises that I selected were exremely boring and therefore in the future I will chose more fun exercises to do such as swimming or cycling.
Overall I feel that this training programme was very beneficial and has improved my cardiovascular fitness dramatically.
Saturday, 9 June 2012
Wednesday, 31 August 2011
Week Six Evaulation
This week was the last week of my six week training programme. I ran on the days Monday and Friday and attended the gym on days Tuesday and Thursday. The other days were my resting periods.
Last weeks goal was:
Run 9km over the two days that I am at the forest recreation ground.
This weeks goal was:
Run 10km over the two days that I am at the forest recreation ground (5km each day)
On Monday and Friday I ran an increased distance of 5km.
On Monday I ran a distance of 5km. I also set the aim of running it in 1 hour. I did this to improve my cardiovascular endurance as running increases my heart rate and adapts it to higher levels of exercise. As a result this improves my cardiovascular endurance, allowing me to participate in exercise for a long period of time without becoming tired or exhausted. I moved even closer to the 1 hour goal on this day as it took me 1 hour and 5 minutes compared to the 1 hour and 15 minutes that it took me on Friday last week. I found the session easy as I was able to run the distance without stopping and in a faster time, results in me having an improved cardiovascular endurance and therefore my training programme was a success.
On Friday I ran the same distance as I did on Monday and aimed to do it in the same amount of time (1 hour). Unfortunatly I completed the session in the same amount of time as I did on Monday, therefore taking me 1 hour and 5 minutes.
On Tuesday I increased the intensity of the work out. I was able to increase the intensity of the work out by increasing the amount of time I spent on each of the exercise machines. I found the training session at the gym quite challenging; this is good for my body as it will train my heart rate and increase my cardiovascular endurance.
On Thursday I found the training session at the gym challenging again! I did the same training session as I did on Tuesday. However, it is good that I found it challenging as it shows that the training session are good for my body as it will train my heart rate and increase my cardiovascular endurance.
Seeing as this was the last week of my macrocycle I wont be setting any further goals for my training programmes.
Last weeks goal was:
Run 9km over the two days that I am at the forest recreation ground.
This weeks goal was:
Run 10km over the two days that I am at the forest recreation ground (5km each day)
On Monday and Friday I ran an increased distance of 5km.
On Monday I ran a distance of 5km. I also set the aim of running it in 1 hour. I did this to improve my cardiovascular endurance as running increases my heart rate and adapts it to higher levels of exercise. As a result this improves my cardiovascular endurance, allowing me to participate in exercise for a long period of time without becoming tired or exhausted. I moved even closer to the 1 hour goal on this day as it took me 1 hour and 5 minutes compared to the 1 hour and 15 minutes that it took me on Friday last week. I found the session easy as I was able to run the distance without stopping and in a faster time, results in me having an improved cardiovascular endurance and therefore my training programme was a success.
On Friday I ran the same distance as I did on Monday and aimed to do it in the same amount of time (1 hour). Unfortunatly I completed the session in the same amount of time as I did on Monday, therefore taking me 1 hour and 5 minutes.
Even though I didn't succeed in my target time I still feel that my cardiovascular endurance has improved and therefore my macrocycle has been effective. I feel this because when I first ran this distance in the 1 hour time limit it took me 1 hour and 30 minutes and now I am able to run the distance in 1 hour and 5 minutes. This proves that my cardiovascular endurance has increased.
I set my target to run 10km this week as I think that this was a reasonable distance to run over 2 days as I have been increasing the distance by 1km each week. This was my sixth week of the training programme and I was used to the distances that I have been running and the intensities of the training session. I found the distance to run quite easy as I was commited to completing the run and wanted to make sure that I pushed myself to the max. Also my cardiovascular endurance has increased dramatically and therefore I was able to run this distance easily. Last week I ran 9km over the 2 days that I was at the forest recreation ground and this week I have increased the distance by 1km. I feel that an extra 0.5km to run this week will improve my cardiovascular endurance further and therefore I will be one step closer to my overall goal.
I set my target to run 10km this week as I think that this was a reasonable distance to run over 2 days as I have been increasing the distance by 1km each week. This was my sixth week of the training programme and I was used to the distances that I have been running and the intensities of the training session. I found the distance to run quite easy as I was commited to completing the run and wanted to make sure that I pushed myself to the max. Also my cardiovascular endurance has increased dramatically and therefore I was able to run this distance easily. Last week I ran 9km over the 2 days that I was at the forest recreation ground and this week I have increased the distance by 1km. I feel that an extra 0.5km to run this week will improve my cardiovascular endurance further and therefore I will be one step closer to my overall goal.
On Tuesday I increased the intensity of the work out. I was able to increase the intensity of the work out by increasing the amount of time I spent on each of the exercise machines. I found the training session at the gym quite challenging; this is good for my body as it will train my heart rate and increase my cardiovascular endurance.
On Thursday I found the training session at the gym challenging again! I did the same training session as I did on Tuesday. However, it is good that I found it challenging as it shows that the training session are good for my body as it will train my heart rate and increase my cardiovascular endurance.
Seeing as this was the last week of my macrocycle I wont be setting any further goals for my training programmes.
Week Five Evaulation
This week was the fifth week of my six week training programme. I ran on the days Monday and Friday and attended the gym on days Tuesday and Thursday. The other days were my resting periods.
Last weeks goal was:
Run 8km over the two days that I am at the forest recreation ground.
This weeks goal is:
Run 9km over the two days that I am at the forest recreation ground (4.5km each day)
On Monday and Friday I ran 4.5km each day.
On Monday I ran 4.5km. I did this to improve my cardiovascular endurance as running increases my heart rate and adapts it to higher levels of exercise. As a result this improves my cardiovascular endurance, allowing me to participate in exercise for a long period of time without becoming tired or exhausted.
On Friday I ran 4.5km. I found the training session easier than on Monday and I moved closer to the 1 hour goal as on this day it took me 1 hour and 15 minutes compared to the 1 hour and 30 minutes it took me on Monday.
I set my target to run 9km this week as I think that this was a reasonable distance to run over 2 days as I have been increasing the distance by 1km each week. This was my fifth week of the training programme and I was adapting to the distances that I have been running and the intensities of the training session. I found the distance to run on Monday quite easy as I was commited to completing the run and wanted to make sure that I pushed myself to the max. Last week I ran 8km over the 2 days that I was at the forest recreation ground and this week I have increased the distance by 1km. I feel that an extra 0.5km to run this week will improve my cardiovascular endurance further and therefore I will be one step closer to my overall goal.
On Tuesday I was at the gym. Here I did the same training session as I did last week; this is because I found it difficult last week so I didn't want to increase the intensity of the work out when I couldn't cope with the previous one. However, last week I must have just been tired as today I found the training session suitable for my ability; this is good for my body as it will train my heart rate and increase my cardiovascular endurance.
On Thursday I found the training session suitable for my ability. I found the training session suitable as I did the same training session as I did on Tuesday; this is good for my body as it will train my heart rate and increase my cardiovascular endurance. I found the training session easy as my muscles are getting used to the intensity of the work out as this was the fourth time that I'd done it. Therefore I will be increasing the intensity for the last week of my macrocycle to really push my ability and prove to myself that my cardiovascular endurance has improved.
Next Week I will be improving my goals set so that my cardiovascular endurance can increase and become closer to the overall goal that I have set for myself.
Last weeks goal was:
Run 8km over the two days that I am at the forest recreation ground.
This weeks goal is:
Run 9km over the two days that I am at the forest recreation ground (4.5km each day)
On Monday and Friday I ran 4.5km each day.
On Monday I ran 4.5km. I did this to improve my cardiovascular endurance as running increases my heart rate and adapts it to higher levels of exercise. As a result this improves my cardiovascular endurance, allowing me to participate in exercise for a long period of time without becoming tired or exhausted.
I didn't succeed with this as I wanted to complete the session in 1 hour and it took me 1 hour and 30 minutes. I set a mini goal within this week to successfully complete the session plan in the 1 hour that will be allocated. I found the training session quite easy today as I was committed to finishing the run and wanted to make sure that I pushed myself to the limit.
On Friday I ran 4.5km. I found the training session easier than on Monday and I moved closer to the 1 hour goal as on this day it took me 1 hour and 15 minutes compared to the 1 hour and 30 minutes it took me on Monday.
I set my target to run 9km this week as I think that this was a reasonable distance to run over 2 days as I have been increasing the distance by 1km each week. This was my fifth week of the training programme and I was adapting to the distances that I have been running and the intensities of the training session. I found the distance to run on Monday quite easy as I was commited to completing the run and wanted to make sure that I pushed myself to the max. Last week I ran 8km over the 2 days that I was at the forest recreation ground and this week I have increased the distance by 1km. I feel that an extra 0.5km to run this week will improve my cardiovascular endurance further and therefore I will be one step closer to my overall goal.
On Tuesday I was at the gym. Here I did the same training session as I did last week; this is because I found it difficult last week so I didn't want to increase the intensity of the work out when I couldn't cope with the previous one. However, last week I must have just been tired as today I found the training session suitable for my ability; this is good for my body as it will train my heart rate and increase my cardiovascular endurance.
On Thursday I found the training session suitable for my ability. I found the training session suitable as I did the same training session as I did on Tuesday; this is good for my body as it will train my heart rate and increase my cardiovascular endurance. I found the training session easy as my muscles are getting used to the intensity of the work out as this was the fourth time that I'd done it. Therefore I will be increasing the intensity for the last week of my macrocycle to really push my ability and prove to myself that my cardiovascular endurance has improved.
Next Week I will be improving my goals set so that my cardiovascular endurance can increase and become closer to the overall goal that I have set for myself.
Week Four Evaluation
This week was the forth week of my six week training programme. I ran on the days Monday and Friday and attended the gym on days Tuesday and Thursday. The other days were my resting periods.
Last weeks goal was:
Run 7km over the two days that I am at the forest recreation ground
This weeks goal is:
Run 8km over the two days that I am at the forest recreation ground (4km each day)
On Monday and Friday I ran an increased distance of 4km each day.
On Monday I found the training session really hard. I think this is because I was not yet used to running theses distances and therefore my muscles were unable to full fill the training sessions needs. I also think that I was getting bored when running as when I'm at the gym I am kept entertained. On Friday I will try to motivate myself by listening to music while I run. Even though I found it hard I was able to maintain a constant running/jogging pace and I did not stop throughout the whole session.
On Friday I thought that I coped with the training session very well as I did not feel exhausted after running the distance I did. I think this is because I was finally getting used to running theses distances and therefore my muscles were able to full fill the training sessions needs. I also think by listening to music while I ran was a good idea as I was kept motivated and thought that the session was over alot quicker. I was able to maintain a constant running/jogging pace and I did not stop throughout the whole session.
I set my target to run 8km this week as I think that this was a reasonable distance to run over 2 days as I have been increasing the distance by 1km each week. This was my forth week of the training programme and I was adapting to the distances that I have been running and the intensities of the training session. I found the distance to run on Monday really hard as I was getting bored during the run and not being motivated to finish it. However, I didn't stop running throughout the training session and therefore this shows that I am progressing more and more each week. Last week I ran 7km over the 2 days that I was at the forest recreation ground and this week I have increased the distance by 1km. I feel that an extra 0.5km to run this week will improve my cardiovascular endurance further and therefore I will be one step closer to my overall goal.
On Tuesday and Thursday I attended the gym.
On Tuesday I found the training session quite challenging. I found the training session hard as I increased the intensity of the work out by not only increasing the speed but also the gradient of the exercise machines. I was happy that I found the training session hard as this is good for my body because it will train my heart rate and increase my cardiovascular endurance, resulting in me moving one step closer to my overall goal!
On Thursday I found the training session challenging but suitable for my ability. I found the training session challenging because my muscles did not get used to the high impact training on Tuesday and I was aching from the training sessions I had done earlier in the week.
Next Week I will be improving my goals set so that my cardiovascular endurance can increase and become closer to the overall goal that I have set for myself.
Last weeks goal was:
Run 7km over the two days that I am at the forest recreation ground
This weeks goal is:
Run 8km over the two days that I am at the forest recreation ground (4km each day)
On Monday and Friday I ran an increased distance of 4km each day.
On Monday I found the training session really hard. I think this is because I was not yet used to running theses distances and therefore my muscles were unable to full fill the training sessions needs. I also think that I was getting bored when running as when I'm at the gym I am kept entertained. On Friday I will try to motivate myself by listening to music while I run. Even though I found it hard I was able to maintain a constant running/jogging pace and I did not stop throughout the whole session.
On Friday I thought that I coped with the training session very well as I did not feel exhausted after running the distance I did. I think this is because I was finally getting used to running theses distances and therefore my muscles were able to full fill the training sessions needs. I also think by listening to music while I ran was a good idea as I was kept motivated and thought that the session was over alot quicker. I was able to maintain a constant running/jogging pace and I did not stop throughout the whole session.
I set my target to run 8km this week as I think that this was a reasonable distance to run over 2 days as I have been increasing the distance by 1km each week. This was my forth week of the training programme and I was adapting to the distances that I have been running and the intensities of the training session. I found the distance to run on Monday really hard as I was getting bored during the run and not being motivated to finish it. However, I didn't stop running throughout the training session and therefore this shows that I am progressing more and more each week. Last week I ran 7km over the 2 days that I was at the forest recreation ground and this week I have increased the distance by 1km. I feel that an extra 0.5km to run this week will improve my cardiovascular endurance further and therefore I will be one step closer to my overall goal.
On Tuesday and Thursday I attended the gym.
On Tuesday I found the training session quite challenging. I found the training session hard as I increased the intensity of the work out by not only increasing the speed but also the gradient of the exercise machines. I was happy that I found the training session hard as this is good for my body because it will train my heart rate and increase my cardiovascular endurance, resulting in me moving one step closer to my overall goal!
On Thursday I found the training session challenging but suitable for my ability. I found the training session challenging because my muscles did not get used to the high impact training on Tuesday and I was aching from the training sessions I had done earlier in the week.
Next Week I will be improving my goals set so that my cardiovascular endurance can increase and become closer to the overall goal that I have set for myself.
Week Three Evaluation
This week was the third week of my six week training programme. I am half way through! I ran on the days Monday and Friday and attended the gym on days Tuesday and Thursday.
Last weeks goal was:
Run 6km over the two days that I am at the forest recreation ground (3km each day)
This weeks goal is:
Run 7km over the two days that I am at the forest recreation ground (3.5km each day)
On Monday and Friday I ran an increased distance of 3.5km each day.
On Monday I found the training session hard. I think this is because I am not used to running these distances and therefore my muscles were unable to full fill the training sessions needs. Even though I found it hard I was able to maintain a constant running/jogging pace and I did not stop throughout the whole session.
On Friday I found the training session really hard. I think this was because I was becoming exhausted and was due for a few days rest! Even though I found it hard I was able to maintain a constant running/jogging pace and I did not stop throughout the whole session.
I set my target to run 7km this week as I think that this was a reasonable distance to run over 2 days as I have been increasing the distance by 1km each week. This was my third week of the training programme and I was getting used to the distances that I have been running. I found the distance to run on Monday quite difficult as I was still adapting to the distances that I have been told to run. However, I didn't stop running throughout the training session and therefore this shows that I am progressing more and more each week. Last week I ran 6km over the 2 days that I was at the forest recreation ground and this week I have increased the distance by 1km. I feel that an extra 0.5km to run this week will improve my cardiovascular endurance further and therefore I will be one step closer to my overall goal.
This week I feel that I did not reach the realistic target that I set myself. the realistic target that I set for myself was:
* Be able to run a distance of 7km over the two days that I am at the forest recreation ground.
On Tuesday and Thursday I attended the gym.
On Tuesday I found the training session challenging because I have increased the intensity of the workout by increasing the amount of time actually spent at the gym and therefore increasing the amount of time spent on each machine, this is good for my body as it will train my heart rate and increase my cardiovascular endurance.
On Thursday I found the training session adequate for my progressing ability because I am getting used to going to the gym now and also getting used to the training session; this is good for my body as it will train my heart rate and increase my cardiovascular endurance.
Next Week I will be improving my goals set so that my cardiovascular endurance can increase and become closer to the overall goal that I have set for myself.
Last weeks goal was:
Run 6km over the two days that I am at the forest recreation ground (3km each day)
This weeks goal is:
Run 7km over the two days that I am at the forest recreation ground (3.5km each day)
On Monday and Friday I ran an increased distance of 3.5km each day.
On Monday I found the training session hard. I think this is because I am not used to running these distances and therefore my muscles were unable to full fill the training sessions needs. Even though I found it hard I was able to maintain a constant running/jogging pace and I did not stop throughout the whole session.
On Friday I found the training session really hard. I think this was because I was becoming exhausted and was due for a few days rest! Even though I found it hard I was able to maintain a constant running/jogging pace and I did not stop throughout the whole session.
I set my target to run 7km this week as I think that this was a reasonable distance to run over 2 days as I have been increasing the distance by 1km each week. This was my third week of the training programme and I was getting used to the distances that I have been running. I found the distance to run on Monday quite difficult as I was still adapting to the distances that I have been told to run. However, I didn't stop running throughout the training session and therefore this shows that I am progressing more and more each week. Last week I ran 6km over the 2 days that I was at the forest recreation ground and this week I have increased the distance by 1km. I feel that an extra 0.5km to run this week will improve my cardiovascular endurance further and therefore I will be one step closer to my overall goal.
This week I feel that I did not reach the realistic target that I set myself. the realistic target that I set for myself was:
* Be able to run a distance of 7km over the two days that I am at the forest recreation ground.
On Tuesday and Thursday I attended the gym.
On Tuesday I found the training session challenging because I have increased the intensity of the workout by increasing the amount of time actually spent at the gym and therefore increasing the amount of time spent on each machine, this is good for my body as it will train my heart rate and increase my cardiovascular endurance.
On Thursday I found the training session adequate for my progressing ability because I am getting used to going to the gym now and also getting used to the training session; this is good for my body as it will train my heart rate and increase my cardiovascular endurance.
Next Week I will be improving my goals set so that my cardiovascular endurance can increase and become closer to the overall goal that I have set for myself.
Week Two Evaluation
This week was the second week of my six week training programme. I ran on the days Monday and Friday and attended the gym on days Tuesday and Thursday.
Last weeks goal was:
Run 5km over the two days that I am at the forest recreation ground
This weeks goal is:
Run 6km over the two days that I am at the forest recreation ground (3km each day)
On Monday and Friday I ran a distance of 3km each day. On Monday I found the training session quite difficult and stopped running a few times for a short while. During this time when I stopped running I maintained a brisk walk though so I didnt stop all together. The reason that I stopped running during this training session was because the distance was difficult, however, this is a good thing as by me pushing myself I will increase my cardiovascular endurance.
On Friday I found the training session as difficult as I found it on Monday. I think that this was because I was due for a resting period as it was only my second week of the training programme and I was still getting used to the intensity of the training session plans. I'm sure that after my resting periods over the weekend I will be fine with running an increased distance next Monday.
I set my target to run 6km this week as I think that this was a reasonable distance to run over 2 days. This was my second week of the training programme and therefore I was adapting more to the distances that I have been running. I found the distance to run on Monday quite difficult as I was still adapting to the distances that I have been told to run and therefore I stopped for a few minutes. However, I started running again after a short while ass I wanted to try and run the whole distance. Last week I ran 5km over the 2 days that I was at the forest recreation ground and this week I have increased the distance by 1km. I feel that an extra 0.5km to run this week will improve my cardiovascular endurance further and therefore I will be one step closer to my overall goal.
I feel that I partially achieved my running target for this week. The realistic target that I set myself for this week was:
* Be able to run a distance of 6km over the two days that I am at the forest recreation ground (3km each day)
I found the training session difficult, however, I feel that this was beneficially for me as it shows that I am increasing my cardiovascular endurance and therefore working towards my overall goal.
On Tuesday and Thursday I attended the gym. On Tuesday I found the gym training session challenging due to the increased intensity of the training session. I feel that this is a good aspect of the training session as by it being difficult it shows that the training session is increasing my heart rate and, as a result, is increasing my cardiovascular fitness slowly.
On Thursday I found the training session alright as I knew what to expect as I did the same training session on Tuesday. The training session made my muscles ache, however, this is good because it will allow my muscles and heart rate adapt to the intense work out and improve my cardiovascular endurance.
The machines that I used at the gym were the treadmill, stair master and exercise bike.
I feel that I partially achieved my gym target for this week. The realistic target that I set myself for this week was:
* Be able to improve my cardiovascular endurance at the gym by using the following exercise machines:
- Treadmill
- Stair Master
- Exercise Bike
I improved this goal by increasing the intensity of the workout and therefore working at a higher level on the exercise machine for a longer period of time than I did last week.
Next Week I will be improving my goals set so that my cardiovascular endurance can increase and become closer to the overall goal that I have set for myself.
Last weeks goal was:
Run 5km over the two days that I am at the forest recreation ground
This weeks goal is:
Run 6km over the two days that I am at the forest recreation ground (3km each day)
On Monday and Friday I ran a distance of 3km each day. On Monday I found the training session quite difficult and stopped running a few times for a short while. During this time when I stopped running I maintained a brisk walk though so I didnt stop all together. The reason that I stopped running during this training session was because the distance was difficult, however, this is a good thing as by me pushing myself I will increase my cardiovascular endurance.
On Friday I found the training session as difficult as I found it on Monday. I think that this was because I was due for a resting period as it was only my second week of the training programme and I was still getting used to the intensity of the training session plans. I'm sure that after my resting periods over the weekend I will be fine with running an increased distance next Monday.
I set my target to run 6km this week as I think that this was a reasonable distance to run over 2 days. This was my second week of the training programme and therefore I was adapting more to the distances that I have been running. I found the distance to run on Monday quite difficult as I was still adapting to the distances that I have been told to run and therefore I stopped for a few minutes. However, I started running again after a short while ass I wanted to try and run the whole distance. Last week I ran 5km over the 2 days that I was at the forest recreation ground and this week I have increased the distance by 1km. I feel that an extra 0.5km to run this week will improve my cardiovascular endurance further and therefore I will be one step closer to my overall goal.
I feel that I partially achieved my running target for this week. The realistic target that I set myself for this week was:
* Be able to run a distance of 6km over the two days that I am at the forest recreation ground (3km each day)
I found the training session difficult, however, I feel that this was beneficially for me as it shows that I am increasing my cardiovascular endurance and therefore working towards my overall goal.
On Tuesday and Thursday I attended the gym. On Tuesday I found the gym training session challenging due to the increased intensity of the training session. I feel that this is a good aspect of the training session as by it being difficult it shows that the training session is increasing my heart rate and, as a result, is increasing my cardiovascular fitness slowly.
On Thursday I found the training session alright as I knew what to expect as I did the same training session on Tuesday. The training session made my muscles ache, however, this is good because it will allow my muscles and heart rate adapt to the intense work out and improve my cardiovascular endurance.
The machines that I used at the gym were the treadmill, stair master and exercise bike.
I feel that I partially achieved my gym target for this week. The realistic target that I set myself for this week was:
* Be able to improve my cardiovascular endurance at the gym by using the following exercise machines:
- Treadmill
- Stair Master
- Exercise Bike
I improved this goal by increasing the intensity of the workout and therefore working at a higher level on the exercise machine for a longer period of time than I did last week.
Next Week I will be improving my goals set so that my cardiovascular endurance can increase and become closer to the overall goal that I have set for myself.
Week One Evaluation
This week was the first week of my six week training programme. I ran on the days Monday and Friday and attended the gym on days Tuesday and Thursday.
This week's goal was to run a distance of 5km over the period of the two days that I was at the forest recreation ground (2.5km each day)
On Monday and Friday I ran a distance of 2.5km each day. On Monday I found the training session really hard and at one point stopped running for 2-3 minutes. During this time when I stopped running I maintained a brisk walk though so I didnt stop all together. The reason that I stopped running during this training session was because I became out of breath and felt that I needed a break. On Friday I intergrated breathing control techniques into the training session in order to stop me from becoming out of breath.
On Friday I found the training session easier and I didn't stop running once. I maintained a constant speed for the entire training session; this shows that my body is adapting to the training session and my cardiovascular endurance is improving already! I think that the breathing control techniques played a big part in me finding this training session easier than Monday's and I will continue to use these in the future.
I set my target to run 5km this week as I think that this was a reasonable distance to run over 2 days. However, seeing as this was my first day of the training session I found the distance hard. The reason that I found it hard was because I wasn't used to running long distances and therefore I had to stop for a few minutes. I started running again after this time as I felt that I had recovered enough and was ready to start running again.
I feel that I have achieved my goal for running this week. The realistic goal that I set myself this week was:
* Be able to run a distance of 5km over the two days that I am at the forest recreation ground.
As you can see from my post above, I successfully ran 5km and therefore I achieved this goal.
On Tuesday and Thursday I attended the gym. Here I found that the training session that I created was at the correct standard for my ability and I was able to participate in the training session at ease. However, this was not a good aspect as I am aiming to try to push myself in order to improve my cardiovascular endurance and therefore this showed me that I need to increase the intensity of the training session for next week. The machines that I used at the gym were the treadmill, stair master and exercise bike.
I feel that I have partly achieved my goal for the gym this week. The realistic goal that I set myself this week was:
* Be able to improve my cardiovascular endurance at the gym by using the following exercise machines:
- Treadmill
- Stair Master
- Exercise Bike
As you can see from my post above, I used the machines required at the gym, however, I found the intensity to be at the correct standard for my ability and therefore I haven't increased my cardiovascular endurance. Next week I will increase the intensity of my gym work out to ensure that I increase my cardiovascular endurance.
Next Week I will be improving my goals set so that my cardiovascular endurance can increase and become closer to the overall goal that I have set for myself.
This week's goal was to run a distance of 5km over the period of the two days that I was at the forest recreation ground (2.5km each day)
On Monday and Friday I ran a distance of 2.5km each day. On Monday I found the training session really hard and at one point stopped running for 2-3 minutes. During this time when I stopped running I maintained a brisk walk though so I didnt stop all together. The reason that I stopped running during this training session was because I became out of breath and felt that I needed a break. On Friday I intergrated breathing control techniques into the training session in order to stop me from becoming out of breath.
On Friday I found the training session easier and I didn't stop running once. I maintained a constant speed for the entire training session; this shows that my body is adapting to the training session and my cardiovascular endurance is improving already! I think that the breathing control techniques played a big part in me finding this training session easier than Monday's and I will continue to use these in the future.
I set my target to run 5km this week as I think that this was a reasonable distance to run over 2 days. However, seeing as this was my first day of the training session I found the distance hard. The reason that I found it hard was because I wasn't used to running long distances and therefore I had to stop for a few minutes. I started running again after this time as I felt that I had recovered enough and was ready to start running again.
I feel that I have achieved my goal for running this week. The realistic goal that I set myself this week was:
* Be able to run a distance of 5km over the two days that I am at the forest recreation ground.
As you can see from my post above, I successfully ran 5km and therefore I achieved this goal.
On Tuesday and Thursday I attended the gym. Here I found that the training session that I created was at the correct standard for my ability and I was able to participate in the training session at ease. However, this was not a good aspect as I am aiming to try to push myself in order to improve my cardiovascular endurance and therefore this showed me that I need to increase the intensity of the training session for next week. The machines that I used at the gym were the treadmill, stair master and exercise bike.
I feel that I have partly achieved my goal for the gym this week. The realistic goal that I set myself this week was:
* Be able to improve my cardiovascular endurance at the gym by using the following exercise machines:
- Treadmill
- Stair Master
- Exercise Bike
As you can see from my post above, I used the machines required at the gym, however, I found the intensity to be at the correct standard for my ability and therefore I haven't increased my cardiovascular endurance. Next week I will increase the intensity of my gym work out to ensure that I increase my cardiovascular endurance.
Next Week I will be improving my goals set so that my cardiovascular endurance can increase and become closer to the overall goal that I have set for myself.
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