My Macrocycle Evaluation

The main long term goal of my macrocycle was to improve my overall cardiovascular endurance. I used to FITT principles to move closer towards my goal. Each week I increased the intensity of my training sessions and the time I under go them. I also varied the type of training session as I had a gym session and also a running session that took place on the forest recreation ground. The frequency of my macrocycle stayed the same throughout. My week consisted of having 2 days training, 1 day rest, then 2 more days training and 2 days rest. These principles allowed me to move closer towards my goal each week and achieve my overall goal.

I personally feel that my cardiovascular endurance has improved dramartically throughout the macrocycle and therefore acheived my overall goal. I feel that I can take part in strenous exercise for a longer period of time. I am able to say this because I was able to undergo the acitivites in the gym for a longer period of time at the end of my six weeks than at the start; this is because each week I increased the intensity, makingmy body work harder and as a result increase my cardiovascular endurance. I am now also able to run a longer distance in a shorter amount of time. I know this because at week 1 I started off by running 5 laps of my circuit and towards the end of my macrocycle I was able to run 7.5 laps of my circuit.
Strengths
I personally think that there were many strengths to my macrocycle and my personal performance. I think that the way I structured my macrocycle was effective because the variation of tasks ment that I didn't become bored.
I also think that my rest periods were in the correct places as it broke up the week and contributed to me staying motivated and interested.
The training session at the gym improved my cardiovascualr endurance more that the training session at the forest in my oppinion; this is because I was able to rotate between exercise machines at the gym and I was kept interested by the televisions in the gym and the company of others. I think that i became bored with the training session at the forest recreation ground as I was running on my own and I wasn't able to talk to anybody which made the training session seem to go on for quite a while. However, once I discovered that listening to music while running kept you motivated, the training session became more interesting and seemed to be over quicker than before.
Weaknesses/Areas of Improvement
I think my main weakness was dedication towards the forest recreation ground training session; this is because for the first few weeks I found them boring and wasn't really succeeding as I wasn't motivated. Once I started listening to my iPod while running it became more interesting, however, I still favoured the gym training session over the running session.
My main area of improvement is my motivation methods, however, once I found the correct method that suited my personality the macrocycle became more interesting.
My Progress
I feel that my cardiovascular endurance has improved and I have progressed alot. Hwoever, there is always room for improvement and as a result I am going to continue with my macrocycle to keep improving my cardiovascular endurance and be able to take part in strenuous exercise for longer periods of time.
The Future
I personally feel that my cardiovascular endurance has improved and I now feel confident enough to contribute myself to a girls football team. The aim of my goal with to improve my cardiovascualr endurance inorder to be good enough for the local girls football team and now I feel that I am ready to go and sign for them. I think that without my macrocycle I wouldn't be fit enough to join.
I am going to carry on doing my macrocycle as it keeps me fit and new people are always joining the team so by me continuing my macrocycle it will make me stand out from the other players and show that I am commited to the team.

Saturday 25th December Week 6.

Today I had a resting day. This is called a recovery period.
I had this day to allow my muscles to recover from the days of exercise that I have done. Within exercise recovery periods there are four specific divisions, each division has its own recovery principles. I am recovering under the musculoskeletal recovery period. This is for the recovery of stresses and forces of a high impact training or competition phase.
In my resting day I haven't done anything for my macrocycle. this is because I have now finished it and will be looking to write up my evaulation of it in the next few days.

Sunday 26th December Week 6.

Today I had a resting day. This is called a recovery period.
I had this day to allow my muscles to recover from the days of exercise that I have done. Within exercise recovery periods there are four specific divisions, each division has its own recovery principles. I am recovering under the musculoskeletal recovery period. This is for the recovery of stresses and forces of a high impact training or competition phase.
In my resting day I had a rest from my training sessions completely. this is because I had already planned my training session plans for the upcoming week and therefore did not need to do anything else.

Friday 24th December Week 6.

FRIDAY WEEK SIX GOAL: RUN 5KM

Today was the last day that I was going to be at the Forest Recreation Ground. I ran a distance of 5km (4.5 times around the perimetre of the feild). 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 maintained my speed as I completed the session in the same amount of time as I did on Monday.
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.

Please find the circuit that I ran on this post. I created this using http://www.mapmyrun.com/.

Please find below the link for my training session plan for today:
https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0B900fVT4L1W8Y2EzMDIyNDktYzVlNC00ZGIwLTliYTYtNWUxMDk5ZTJlMThl&authkey=CIHF_4AP&hl=en

Thursday 23rd December Week 6.

THURSDAY WEEK SIX GOAL: ATTEND THE GYM WITH THE SAME INTENSITIES AS THE LAST GYM SESSION

Today I was at the Gym. Here I worked on my cardiovascular endurance by using the stair master, exercise bike and treadmill.

I found the training session challenging again even though 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. When I am next at the Gym I will increase the distance I do but decrease the time limit. If I am able to successfully do this training session, it will show that my cardiovascular endurance has improved and therefore I am moving forward towards my goal.

My targets for next week are to increase the levels I start on on each machine. Also try to beat the number of revolutions and distance done but within a lower time range. This will increase the intensity of the work out and therefore allow me to move forward to achieving my goal.
Pease follow the link below to access my session plan for today:
https://docs.google.com/leaf?id=0B900fVT4L1W8NmYzNjJjMWMtYmU3Yy00NDNiLTk0ZGItYTMyOTI1MzQ3Zjdl&hl=en&authkey=CLTDyZkB

Tuesday 21st December Week 6.

TUESDAY WEEK SIX GOAL: ATTEND THE GYM WITH HIGHER INTENSITIES THAN THE LAST GYM SESSION

Today I was at the Gym. Here I worked on my cardiovascular endurance by using the stair master, exercise bike and treadmill.

I found the training session challenging as I increased the intensity. I found the training session challenging as I increased the amount of time I did on the machines; this is good for my body as it will train my heart rate and increase my cardiovascular endurance. When I am next at the Gym I will increase the distance I do but decrease the time limit. If I am able to successfully do this training session, it will show that my cardiovascular endurance has improved and therefore I am moving forward towards my goal.

My targets for next week are to increase the levels I start on on each machine. Also try to beat the number of revolutions and distance done but within a lower time range. This will increase the intensity of the work out and therefore allow me to move forward to achieving my goal.
Pease follow the link below to access my session plan for today:
https://docs.google.com/leaf?id=0B900fVT4L1W8MzE2NTNiZmYtOWU4Mi00ZDM5LWIzZTgtZmZkYTFjMTAwMmU5&hl=en&authkey=CPuh6EA

Wednesday 22nd December Week 6.

Today I had a resting day. This is called a recovery period.
I had this day to allow my muscles to recover from the days of exercise that I have done. Within exercise recovery periods there are four specific divisions, each division has its own recovery principles. I am recovering under the musculoskeletal recovery period. This is for the recovery of stresses and forces of a high impact training or competition phase.
In my resting day I have been planning what I am going to do for my other days of exercise this week. I have chosen to keep the training sessions the same as Monday and Tuesdays session plan. This is because I don't feel comfortable that my muscles have adapted to this training session and therefore feel the need to undergo these training sessions again.

Monday 20th December Week 6.

MONDAY WEEK SIX GOAL: RUN 5KM

Today I was at the Forest Recreation Ground. I ran a distance of 5km (4.5 times around the perimetre of the feild). 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 as today it took me 1 hour and 5 minutes compared to 1 hour and 15 minutes. When I am next at the Forest Recreation Ground I will aim to complete the session plan in a lower time. If I am able to do this, it will show that my cardiovascular endurance has improved and therefore I am moving forward towards my goal.

Please find the circuit that I ran on this post. I created this using http://www.mapmyrun.com/.

Please find below the link for my training session plan for today:
https://docs.google.com/leaf?id=0B900fVT4L1W8MWIyNDg1ODAtMjU2Yi00MjJkLThiN2EtMGMyYTE1ZGZlMjcw&hl=en&authkey=CNP6gKMJ

Sunday 19th December Week 5.

Today I had a resting day. This is called a recovery period.
I had this day to allow my muscles to recover from the days of exercise that I have done. Within exercise recovery periods there are four specific divisions, each division has its own recovery principles. I am recovering under the musculoskeletal recovery period. This is for the recovery of stresses and forces of a high impact training or competition phase.
In my resting day I had a rest from my training sessions completely. this is because I had already planned my training session plans for the upcoming week and therefore did not need to do anything else.

Saturday 18th December Week 5.

Today I had a resting day. This is called a recovery period.
I had this day to allow my muscles to recover from the days of exercise that I have done. Within exercise recovery periods there are four specific divisions, each division has its own recovery principles. I am recovering under the musculoskeletal recovery period. This is for the recovery of stresses and forces of a high impact training or competition phase.
In my resting day I have been planning what I am going to do for my other days of exercise this week. I have chosen to increase the intensity of my training session plans. This is because I now feel comfortable that my muscles have adapted to the previous training sessions and therefore feel the need to intensity of the training sessions. This will allow me to move forward to acheiveing my overall goal.

Friday 17th December Week 5.

FRIDAY WEEK FIVE GOAL: RUN 4.5KM

Today I was at the Forest Recreation Ground. I ran a distance of 4.5km (4 times around the perimetre of the feild). 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 closer to the 1 hour goal as today it took me 1 hour and 15 minutes compared to 1 hour and 30 minutes. When I am next at the Forest Recreation Ground I will aim to complete the session plan in a lower time. If I am able to do this, it will show that my cardiovascular endurance has improved and therefore I am moving forward towards my goal.

Please find the circuit that I ran on this post. I created this using http://www.mapmyrun.com/.

Please find below the link for my training session plan for today:
https://docs.google.com/leaf?id=0B900fVT4L1W8NGFjYzFkODgtZmI5Yy00NDE5LTk5NTktMmY0ZTJmY2QwMzMz&hl=en&authkey=CNSCnIcG

Thursday 16th December Week 5.

THURSDAY WEEK FIVE GOAL: ATTEND THE GYM WITH HIGHER INTENSITIES THAN THE LAST GYM SESSION

Today I was at the Gym. Here I worked on my cardiovascular endurance by using the stair master, exercise bike and treadmill.

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. When I am next at the Gym I will increase the distance I do but decrease the time limit. If I am able to successfully do this training session, it will show that my cardiovascular endurance has improved and therefore I am moving forward towards my goal.

My targets for next week are to increase the levels I start on on each machine. Also try to beat the number of revolutions and distance done but within a lower time range. This will increase the intensity of the work out and therefore allow me to move forward to achieving my goal.
Pease follow the link below to access my session plan for today:
https://docs.google.com/leaf?id=0B900fVT4L1W8MjhiN2VlYmQtYTgwMy00YmNlLWI0MmUtZGZmYzc2NTMzYTBi&hl=en&authkey=CNKN8cIO

Wednesday 15th December Week 5.

Today I had a resting day. This is called a recovery period.
I had this day to allow my muscles to recover from the days of exercise that I have done. Within exercise recovery periods there are four specific divisions, each division has its own recovery principles. I am recovering under the musculoskeletal recovery period. This is for the recovery of stresses and forces of a high impact training or competition phase.
In my resting day I have been planning what I am going to do for my other days of exercise this week. I have chosen to keep the training sessions the same as Monday and Tuesdays session plan. This is because I don't feel comfortable that my muscles have adapted to this training session and therefore feel the need to undergo these training sessions again.

Tuesday 14th December Week 5.

TUESDAY WEEK FIVE GOAL: ATTEND THE GYM WITH HIGHER INTENSITIES THAN THE LAST GYM SESSION

Today I was at the Gym. Here I worked on my cardiovascular endurance by using the stair master, exercise bike and treadmill.

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 last week; this is good for my body as it will train my heart rate and increase my cardiovascular endurance. When I am next at the Gym I will do the same training session as I did today. If I am able to successfully do this training session, it will show that my cardiovascular endurance has improved and therefore I am moving forward towards my goal.

My targets for next week are to increase the levels I start on on each machine. Also try to beat the number of revolutions and distance done but within the same time range used for today. This will increase the intensity of the work out and therefore allow me to move forward to achieving my goal.
Pease follow the link below to access my session plan for today:
https://docs.google.com/leaf?id=0B900fVT4L1W8ODllNWJjYTQtMjBkMC00NDNhLWEwMDYtMTZiOWM0YzJlMWY3&hl=en&authkey=COHvtKIE

Monday 13th December Week 5.

 MONDAY WEEK FIVE GOAL: RUN 4.5KM

Today I was at the Forest Recreation Ground. I ran a distance of 4.5km (4 times around the perimetre of the feild). 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 as I wanted to complete the session in 1 hour and it took me 1 hour and 30 minutes. When I am next at the Forest Recreation Ground on Friday I will aim to complete the session plan in this time. If I am able to do this, it will show that my cardiovascular endurance has improved and therefore I am moving forward towards my goal.

Please find the circuit that I ran on this post. I created this using http://www.mapmyrun.com/.

Please find below the link for my training session plan for today:
https://docs.google.com/leaf?id=0B900fVT4L1W8NTY5M2ViNzQtMjYxMi00YWIxLThjMTctNzk2YjI4NDc2YmE0&hl=en&authkey=CLjTvPsC

Sunday 12th December Week 4.

Today I had a resting day. This is called a recovery period.
I had this day to allow my muscles to recover from the days of exercise that I have done. Within exercise recovery periods there are four specific divisions, each division has its own recovery principles. I am recovering under the musculoskeletal recovery period. This is for the recovery of stresses and forces of a high impact training or competition phase.
In my resting day I had a rest from my training sessions completely. this is because I had already planned my training session plans for the upcoming week and therefore did not need to do anything else.

Saturday 11th December Week 4.

Today I had a resting day. This is called a recovery period.
I had this day to allow my muscles to recover from the days of exercise that I have done. Within exercise recovery periods there are four specific divisions, each division has its own recovery principles. I am recovering under the musculoskeletal recovery period. This is for the recovery of stresses and forces of a high impact training or competition phase.
In my resting day I have been planning what I am going to do for my other days of exercise this week. I have chosen to increase the intensity of my training session plans. This is because I now feel comfortable that my muscles have adapted to the previous training sessions and therefore feel the need to intensity of the training sessions. This will allow me to move forward to acheiveing my overall goal.

Friday 10th December Week 4.

FRIDAY WEEK FOUR GOAL: RUN 4KM

Today I was at the Forest Recreation Ground. I have done the same session as I did on Monday and therefore I ran a distance of 4km (3.5 times around the perimetre of the feild). 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 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 am 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. When I am next at the Forest Recreation Ground on Monday I will aim for running 7 laps of my curcuit. If I am able to do this, it will show that my cardiovascular endurance has improved and therefore I am moving forward towards my goal.

Please find the circuit that I ran on this post. I created this using http://www.mapmyrun.com/.

Please find below the link for my training session plan for today:
https://docs.google.com/leaf?id=0B900fVT4L1W8MjBkNzA5MjQtMDdkZS00M2Y0LWE0NmUtNjc0MTVlMjg1ODc4&hl=en&authkey=CL-thMUP

Thursday 9th December Week 4.

THURSDAY WEEK FOUR GOAL: ATTEND THE GYM WITH HIGHER INTENSITIES THAN THE LAST GYM SESSION

Today I was at the Gym. Here I worked on my cardiovascular endurance by using the stair master, exercise bike and treadmill.

I found the training session challenging but suitable for my ability. I found the training session challenging as I increased the intensity of the work out by not only increasing the speed but also the gradient of the exercise machines; this is good for my body as it will train my heart rate and increase my cardiovascular endurance. When I am next at the Gym on Tuesday I will increase the intensity further of training session to allow my body to progress further towards my goal. If I am able to successfully do this training session, it will show that my cardiovascular endurance has improved and therefore I am moving forward towards my goal.

My targets for next week are to increase the amount of time done on each machine. Also try to beat the number of revolutions and distance done but within the same time range used for today. This will increase the intensity of the work out and therefore allow me to move forward to achieving my goal.
Pease follow the link below to access my session plan for today:
https://docs.google.com/leaf?id=0B900fVT4L1W8YzY0NWYwZjUtNThiNi00MWE0LTg1OWQtODA0YzI4OTVlMmUy&hl=en&authkey=CISwyJEN

Tuesday 7th December Week 4.

TUESDAY WEEK FOUR GOAL: ATTEND THE GYM WITH HIGHER INTENSITIES THAN THE LAST GYM SESSION

Today I was at the Gym. Here I worked on my cardiovascular endurance by using the stair master, exercise bike and treadmill.

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; this is good for my body as it will train my heart rate and increase my cardiovascular endurance. When I am next at the Gym on Thursday I will do the same training session as i have done today. If I am able to successfully do this training session, it will show that my cardiovascular endurance has improved and therefore I am moving forward towards my goal.

My targets for next week are to increase the amount of time done on each machine. Also try to beat the number of revolutions and distance done but within the same time range used for today. This will increase the intensity of the work out and therefore allow me to move forward to achieving my goal.
Pease follow the link below to access my session plan for today:
https://docs.google.com/leaf?id=0B900fVT4L1W8ZDg2YmVlMjktMTI3OS00ODlkLWFlZWUtYzM5OGI0NjYyMjc0&hl=en&authkey=COavkvYB

Wednesday 8th December Week 4.

Today I had a resting day. This is called a recovery period.
I had this day to allow my muscles to recover from the days of exercise that I have done. Within exercise recovery periods there are four specific divisions, each division has its own recovery principles. I am recovering under the musculoskeletal recovery period. This is for the recovery of stresses and forces of a high impact training or competition phase.
In my resting day I have been planning what I am going to do for my other days of exercise this week. I have chosen to keep the training sessions the same as Monday and Tuesdays session plan. This is because I don't feel comfortable that my muscles have adapted to this training session and therefore feel the need to undergo these training sessions again.

Monday 6th December Week 4.

MONDAY WEEK FOUR GOAL: RUN 4KM

Today I was at the Forest Recreation Ground. I ran a distance of 4km (3.5 times around the perimetre of the feild). 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 found the training session really hard. I think this is because I am 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 am getting bored when running as when I'm at the gym I am kept entertained. Next week 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. When I am next at the Forest Recreation Ground on Friday I will try to maintain a constant jogging speed for the whole training session. If I am able to do this, it will show that my cardiovascular endurance has improved and therefore I am moving forward towards my goal.

Please find the circuit that I ran on this post. I created this using http://www.mapmyrun.com/.

Please find below the link for my training session plan for today:
https://docs.google.com/leaf?id=0B900fVT4L1W8OTg5YWI3NjctNjFlYy00MDRhLTgyZWUtMWU3ZmFjM2RiYTkx&hl=en&authkey=CIn3g7oI

Sunday 5th December Week 3.

Today I had a resting day. This is called a recovery period.
I had this day to allow my muscles to recover from the days of exercise that I have done. Within exercise recovery periods there are four specific divisions, each division has its own recovery principles. I am recovering under the musculoskeletal recovery period. This is for the recovery of stresses and forces of a high impact training or competition phase.
In my resting day I had a rest from my training sessions completely. this is because I had already planned my training session plans for the upcoming week and therefore did not need to do anything else.

Saturday 4th December Week 3.

Today I had a resting day. This is called a recovery period.
I had this day to allow my muscles to recover from the days of exercise that I have done. Within exercise recovery periods there are four specific divisions, each division has its own recovery principles. I am recovering under the musculoskeletal recovery period. This is for the recovery of stresses and forces of a high impact training or competition phase.
In my resting day I have been planning what I am going to do for my other days of exercise this week. I have chosen to increase the intensity of my training session plans. This is because I now feel comfortable that my muscles have adapted to the previous training sessions and therefore feel the need to intensity of the training sessions. This will allow me to move forward to acheiveing my overall goal.

Friday 3rd December Week 3.

FRIDAY WEEK THREE GOAL: RUN 3.5KM

Today I was running at the Forest Recreation Ground. Here I ran a distance of 3.5km (3 times around the perimetre of the feild). 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 found the training session really hard. I think this is because I am becoming exhausted and am 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. When I am next at the Forest Recreation Ground on Monday I will try to maintain a constant jogging speed for the whole training session. If I am able to do this, it will show that my cardiovascular endurance has improved and therefore I am moving forward towards my goal. I may even increase the diatsnce ran depending on how I feel on the day.
Please find the circuit that I ran on this post. I created this using http://www.mapmyrun.com/.

Please find below the link for my training session plan for today:
https://docs.google.com/leaf?id=0B900fVT4L1W8ZjNkZjg4NjItMDkyMi00MWE5LTk3YmEtMjA2OTQwZDU5NTBl&hl=en&authkey=CMC4jpgL

Thursday 2nd December Week 3.

THURSDAY WEEK THREE GOAL: ATTEND THE GYM WITH HIGHER INTENSITIES THAN THE LAST GYM SESSION

Attached is my session plan for todays training session.
Today I was at the Gym. Here I worked on my cardiovascular endurance by using the stair master, exercise bike and treadmill.
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. When I am next at the Gym on Tuesday I will increase the intensity of training session to allow my body to progress further towards my goal. If I am able to successfully do this training session, it will show that my cardiovascular endurance has improved and therefore I am moving forward towards my goal.
My targets for next week are to increase the amount of time done on each machine. Also try to beat the number of revolutions and distance done but within the same time range used for today. This will increase the intensity of the work out and therefore allow me to move forward to achieving my goal.
Click on the link below to see my training session for today:
https://docs.google.com/leaf?id=0B900fVT4L1W8ZmY3OWY0ZWQtNmRjMS00ZGRkLTkzYTQtNzNmNTJkOTc2M2Rj&hl=en&authkey=CP7P6go

Wednesday 1st December Week 3.

Today I had a resting day. This is called a recovery period.
I had this day to allow my muscles to recover from the days of exercise that I have done. Within exercise recovery periods there are four specific divisions, each division has its own recovery principles. I am recovering under the musculoskeletal recovery period. This is for the recovery of stresses and forces of a high impact training or competition phase.
In my resting day I have been planning what I am going to do for my other days of exercise this week. I have chosen to keep the training sessions the same as Monday and Tuesdays session plan. This is because I don't feel comfortable that my muscles have adapted to this training session and therefore feel the need to undergo these training sessions again.

Tuesday 30th November Week 3.

TUESDAY WEEK THREE GOAL: ATTEND THE GYM WITH HIGHER INTENSITIES THAN THE LAST GYM SESSION

Attached is my session plan for todays training session.
Today I was at the Gym. Here I worked on my cardiovascular endurance by using the stair master, exercise bike and treadmill.
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. When I am next at the Gym on Thursday I will do the same training session to allow my body to adapt to this work out before increasing the intensity of it. If I am able to successfully do this training session, it will show that my cardiovascular endurance has improved and therefore I am moving forward towards my goal.
My targets for next week are to increase the amount of time done on each machine. Also try to beat the number of revolutions and distance done but within the same time range used for today. This will increase the intensity of the work out and therefore allow me to move forward to achieving my goal.
Click on the link below to see my training session for today:
https://docs.google.com/leaf?id=0B900fVT4L1W8Mzg2NmM4MDYtZGI4Ny00NDY3LTg0Y2QtZjc3YjM1NzhjYmVl&hl=en&authkey=CIOggKIC

Monday 29th November Week 3.

MONDAY WEEK THREE GOAL: RUN 3.5KM

Attached is my session plan for todays training session.
Today I was at the Forest Recreation Ground. Here I ran a distance of 3.5km (3 times around the perimetre of the feild). 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 found the training session hard. I think this is because I am not used to running theses 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. When I am next at the Forest Recreation Ground on Friday I will try to maintain a constant jogging speed for the whole training session. If I am able to do this, it will show that my cardiovascular endurance has improved and therefore I am moving forward towards my goal.

Please find the circuit that I ran on this post. I created this using http://www.mapmyrun.com/.

Please find below the link for my training session plan for today:
https://docs.google.com/leaf?id=0B900fVT4L1W8NmY2MjE3ZDUtMzNkNy00MzQ4LWJjM2QtYjc5N2EzODQ2NDdl&hl=en&authkey=CIfOqLAM

Sunday 28th November Week 2.

Today I had a resting day. This is called a recovery period.
I had this day to allow my muscles to recover from the days of exercise that I have done. Within exercise recovery periods there are four specific divisions, each division has its own recovery principles. I am recovering under the musculoskeletal recovery period. This is for the recovery of stresses and forces of a high impact training or competition phase.
In my resting day I had a rest from my training sessions completely. this is because I had already planned my training session plans for the upcoming week and therefore did not need to do anything else.

Saturday 27th November Week 2.

Today I had a resting day. This is called a recovery period.
I had this day to allow my muscles to recover from the days of exercise that I have done. Within exercise recovery periods there are four specific divisions, each division has its own recovery principles. I am recovering under the musculoskeletal recovery period. This is for the recovery of stresses and forces of a high impact training or competition phase.
In my resting day I have been planning what I am going to do for my other days of exercise this week. I have chosen to increase the intensity of my training session plans. This is because I now feel comfortable that my muscles have adapted to the previous training sessions and therefore feel the need to intensity of the training sessions. This will allow me to move forward to acheiveing my overall goal.

Friday 26th November Week 2.

FRIDAY WEEK TWO GOAL: RUN 3KM

Attached is my session plan for todays training session.
Today I was at the Forest Recreation Ground. Here I ran a distance of 3km (2.5 times around the perimetre of the feild). 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 found the training session as hard as Mondays session. I think that this is because my muscles are due for a resting period. When I am next at the Forest Recreation Ground on Monday I will try to maintain a constant jogging speed for the whole training session. I will also increase the distance ran and try to stay within the time boundaries. If I am able to do this, it will show that my cardiovascular endurance has improved and therefore I am moving forward towards my goal.

Please find the circuit that I ran on this post. I created this using http://www.mapmyrun.com/.

Please find the link to my session plan below:
https://docs.google.com/leaf?id=0B900fVT4L1W8OGNlNjJjZjYtOGIxNS00MTFjLTk5NWEtY2Y0MjFlYjI3ZmE1&hl=en&authkey=CM-w-e4L

Thursday 25th November Week 2.

THURSDAY WEEK TWO GOAL: ATTEND THE GYM WITH HIGHER INTENSITIES THAN THE LAST GYM SESSION

Attached is my session plan for todays training session.

Today I was at the Gym again. Here I worked on my cardiovascular endurance by using the stair master, exercise bike and treadmill.

I found the training session quite easy as it was the same training session as Tuesdays. However, the training session has still made my muscles ache, this is good for my body as it will train my heart rate and increase my cardiovascular endurance. When I am next at the Gym on Tuesday I will increase the distance travelled on the treadmill, exercise bike ect. However, I will try to stay within the same time boundaries, resulting in me needing to work harder, this will increase the intensity of my training session. If I am able to successfully do this training session, it will show that my cardiovascular endurance has improved and therefore I am moving forward towards my goal.

My targets for next week are to further increase the amount of time done on each machine. Also try to beat the number of revolutions and distance done but within the same time range used for today. This will increase the intensity of the work out and therefore allow me to move forward to achieving my goal.

Click on the link below to see my training session for today.
https://docs.google.com/leaf?id=0B900fVT4L1W8NzFiZTVmYzktYTRlYi00NDljLWI4NjUtYzgwMmM4Yjk4MTRh&hl=en

Wednesday 24th November Week 2.

Today I had a resting day. This is called a recovery period.
I had this day to allow my muscles to recover from the days of exercise that I have done. Within exercise recovery periods there are four specific divisions, each division has its own recovery principles. I am recovering under the musculoskeletal recovery period. This is for the recovery of stresses and forces of a high impact training or competition phase.
In my resting day I have been planning what I am going to do for my other days of exercise this week. I have chosen to keep the training sessions the same as Monday and Tuesdays session plan. This is because I don't feel comfortable that my muscles have adapted to this training session and therefore feel the need to undergo these training sessions again.

Tuesday 23rd November Week 2.

TUESDAY WEEK TWO GOAL: ATTEND THE GYM WITH HIGHER INTENSITIES THAN THE LAST GYM SESSION

Attached is my session plan for todays training session.
Today I was at the Gym. Here I worked on my cardiovascular endurance by using the stair master, exercise bike and treadmill.
I found the training session challenging because I have increased the intensity of the workout by increasing the amount the distance travelled on each machine, however, I kept the time boundarie the same, this is good for my body as it will train my heart rate and increase my cardiovascular endurance. When I am next at the Gym on Thursday I will do the same training session to allow my body to adapt to this work out before increasing the intensity of it. If I am able to successfully do this training session, it will show that my cardiovascular endurance has improved and therefore I am moving forward towards my goal.
My targets for next week are to increase the amount of time done on each machine. Also try to beat the number of revolutions and distance done but within the same time range used for today. This will increase the intensity of the work out and therefore allow me to move forward to achieving my goal.
Click on the link below to see my training session for today:
https://docs.google.com/leaf?id=0B900fVT4L1W8NWE0MzMyNDMtY2QyYy00NDg4LTk3OGEtYTNkZTI2OTVmMWRj&hl=en&authkey=CJ_G6NMG

Use this video to get an insight of how to use an exercise bike and what it does to your overall cardiovascular endurance.

Monday 22nd November week 2.

MONDAY WEEK TWO GOAL: RUN 3KM

Attached is my session plan for todays training session.
Today I was at the Forest Recreation Ground. Here I ran a distance of 3km (2.5 times around the perimetre of the feild). 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 found the training session hard as I am not used to running theses distances. I did stop running on a few occasions, however, I maintained a brisk walking speed for the times that I stopped running/jogging. When I am next at the Forest Recreation Ground on Friday I will try to maintain a constant jogging speed for the whole training session. If I am able to do this, it will show that my cardiovascular endurance has improved and therefore I am moving forward towards my goal.

Please find the circuit that I ran on this post. I created this using http://www.mapmyrun.com/.

Please find below the link for my training session plan for today:
https://docs.google.com/leaf?id=0B900fVT4L1W8YzkwZmFmYzEtNTRhYS00YWM3LTk3NTMtNWI4ZmYyNzAxN2Qx&hl=en&authkey=CL7-wc0J

Sunday 21st November Week 1.

Today I had a resting day. This is called a recovery period.
I had this day to allow my muscles to recover from the days of exercise that I have done. Within exercise recovery periods there are four specific divisions, each division has its own recovery principles. I am recovering under the musculoskeletal recovery period. This is for the recovery of stresses and forces of a high impact training or competition phase.
In my resting day I had a rest from my training sessions completely. this is because I had already planned my training session plans for the upcoming week and therefore did not need to do anything else.

Saturday 20th November Week 1.

Today I had a resting day. This is called a recovery period.
I had this day to allow my muscles to recover from the days of exercise that I have done. Within exercise recovery periods there are four specific divisions, each division has its own recovery principles. I am recovering under the musculoskeletal recovery period. This is for the recovery of stresses and forces of a high impact training or competition phase.
In my resting day I have been planning what I am going to do for my other days of exercise this week. I have chosen to increase the intensity of my training session plans. This is because I now feel comfortable that my muscles have adapted to the previous training sessions and therefore feel the need to intensity of the training sessions. This will allow me to move forward to acheiveing my overall goal.

Friday 19th November Week 1.

FRIDAY WEEK ONE GOAL: RUN 2.5KM

Attached is my session plan for todays training session.
Today I was at the Forest Recreation Ground. Here I ran a distance of 2.5km (2 times around the perimetre of the feild). 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 found the training session easier than Mondays session as I am getting used to running theses distances. I ran/jogged the whole distance and did not stop once. When I am next at the Forest Recreation Ground on Monday I will try to maintain a constant jogging speed for the whole training session. I will also increase the distance ran and try to stay within the time boundaries. If I am able to do this, it will show that my cardiovascular endurance has improved and therefore I am moving forward towards my goal.

Please find the circuit that I ran on this post. I created this using http://www.mapmyrun.com/.

Please find the link to my session plan below:
https://docs.google.com/leaf?id=0B900fVT4L1W8ZDYwMmUzZTItMDlhZS00MzE4LTgwZmUtYjg3NWQxZTU0OWRm&hl=en&authkey=CMG9ufEE

Thursday 18th November Week 1.

THURSDAY WEEK ONE GOAL: ATTEND THE GYM WITH HIGHER INTENSITIES THAN THE LAST GYM SESSION

Attached is my session plan for todays training session.
Today I was at the Gym again. Here I worked on my cardiovascular endurance by using the stair master, exercise bike and treadmill.
I found the training session at the standard of my ability. I did not find the training session as hard as I found it on Tuesday however it has still made my muscles ache, this is good for my body as it will train my heart rate and increase my cardiovascular endurance. When I am next at the Gym on Tuesday I will increase the distance travelled on the treadmill, exercise bike ect. However, I will try to stay within the same time boundaries, resulting in me needing to work harder, this will increase the intensity of my training session. If I am able to successfully do this training session, it will show that my cardiovascular endurance has improved and therefore I am moving forward towards my goal.
My targets for next week are to further increase the amount of time done on each machine. Also try to beat the number of revolutions and distance done but within the same time range used for today. This will increase the intensity of the work out and therefore allow me to move forward to achieving my goal.
Click on the link below to see my training session for today.
https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0B900fVT4L1W8ZGIwNjQ4YzMtNjVmYi00MDgwLThhODAtZjNhODZhZDdkYTA1&authkey=CPaaurAG&hl=en

Use this video to gain tips of how to use a treadmill and what it does to your body and overall cardiovascular fitness.

Wednesday 17th November Week 1.

Today I had a resting day. This is called a recovery period.
I had this day to allow my muscles to recover from the 2 days of exercise that I have done. Within exercise recovery periods there are four specific divisions, each division has its own recovery principles. I am recovering under the musculoskeletal recovery period. This is for the recovery of stresses and forces of a high impact training or competition phase.
In my resting day I have been planning what I am going to do for my other days of exercise this week. I have chosen to keep the training sessions the same as Monday and Tuesdays session plan. This is because I don't feel comfortable that my muscles have adapted to this training session and therefore feel the need to undergo these training sessions again.

Tuesday 16th November Week 1.

TUESDAY WEEK ONE GOAL: ATTEND THE GYM

Attached is my session plan for todays training session.
Today I was at the Gym. Here I worked on my cardiovascular endurance by using the stair master, exercise bike and treadmill.
I found the training session challenging but at the correct pace for my ability. However, I found the training session challenging as I am not used to going to the gym, this is good for my body as it will train my heart rate and increase my cardiovascular endurance. When I am next at the Gym on Thursday I will do the same training session to allow my body to adapt to this work out before increasing the intensity of it. If I am able to successfully do this training session, it will show that my cardiovascular endurance has improved and therefore I am moving forward towards my goal.
My targets for next week are to increase the amount of time done on each machine. Also try to beat the number of revolutions and distance done but within the same time range used for today. This will increase the intensity of the work out and therefore allow me to move forward to achieving my goal.
Click on the link below to see my training session for today.
https://docs.google.com/leaf?id=0B900fVT4L1W8NTRkMDJlZmYtOTZlZS00MWI5LThjOWMtYzJmZWM1NTA2NWI2&hl=en&authkey=CLLahD4

Use this video to get an insight of how to use a stair master.

Monday 15th November Week 1.

TODAYS GOAL: RUN 2.5km

Attached is my session plan for todays training session.
Today I was at the Forest Recreation Ground. Here I ran a distance of 2.5km (2 times around the perimetre of the feild). 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 found the training session hard as I am not used to running theses distances. At one point I stopped running, however, I maintained a brisk walking speed for approximatly 2-3 minutes. When I am next at the Forest Recreation Ground on Friday I will try to maintain a constant jogging speed for the whole training session. If I am able to do this, it will show that my cardiovascular endurance has improved and therefore I am moving forward towards my goal.

Please find the circuit that I ran on this post. I created this using http://www.mapmyrun.com/.

Please follow the link to see my session plan for today: https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0B900fVT4L1W8NDk0ODQzN2EtNjA2Ni00NzdmLThhNDUtMDRlYmJhYzQxNjM5&authkey=CK-E7MMO&hl=en

My Macrocycle Training Programme.

For my macrocycle I am going to be focusing on my cardiovascular endurance. I am going to use the FITT principles of fitness to help plan my training sessions.
Each week I will aim my goals higher and as a result, by the end of my macrocycle will have improved my cardiovascular endurance to the standard wanted. I am using goals to increase my motivation and to maintain interest over the macrocycle. This is because I don't want to become bored as this will demotivate me and I will loose interest.
I am improving my cardiovascular endurance for my football performance and therefore I will be using a general phase to plan my session periods.
My macrocycle is in the general phase for periodisation. This is because I am aiming to develop a high levelof physical conditioning.
My overall goal is to increase my cardiovascular fitness in order to improve my footballing ability. I will be devising weekly goals to help progress towards my overall goal.
Below see my weekly plan consisting of days of training and days of rest.
The unloading periods throughout my week are 2/1 and 2/2.

 

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Forest Recreation Ground	Gym	Rest	Gym	Forest Recreation Ground	Rest	Rest

BTec Fitness Training Assignment

For my BTec assignment I will be sharing my 6 week fitness training programme that I have planned for a selected individual. By using a blog, this will allow me to review and justify the choices I have made for my 6 week plan.
Training commences in November.
Enjoy!