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.

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.

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.

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.

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.

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.

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.

Week Six Goal

BE ABLE TO RUN 10km
For this week I have set myself another two realistic goals that follow on from last weeks goals; I have set one goal for my training session at the forest recreation ground and I have set myself one goal for the training session at the gym. This weeks goals are as follows:

*  Be able to run a distance of 10km over the two days that I am at the forest recreation ground

*  Be able to improve my cardiovascular endurance at the gym by using the following exercise machines:
          - Treadmill
          - Stair Master
          - Exercise Bike
I will be improving this goal by increasing the intensity of the workout by working at the highest level on the exercise machine for a longer period of time.

I will be doing a weekly evaluation at then end of every week to explain whether I successfully met these goals or not.

Week Five Goal

BE ABLE TO RUN 9km
For this week I have set myself another two realistic goals that follow on from last weeks goals; I have set one goal for my training session at the forest recreation ground and I have set myself one goal for the training session at the gym. This weeks goals are as follows:

*  Be able to run a distance of 9km over the two days that I am at the forest recreation ground
*  Be able to improve my cardiovascular endurance at the gym by using the following exercise machines:
          - Treadmill
          - Stair Master
          - Exercise Bike
I will be keeping the intensity of this training session the same as i had last week as I found it quite difficult last week. After this week my body will have hopefully adapted to the training session and allow me to increase the intensity for next week.

I will be doing a weekly evaluation at then end of every week to explain whether I successfully met hese goals or not.

Week Four Goal

BE ABLE TO RUN 8km

For this week I have set myself another two realistic goals that follow on from last weeks goals; I have kept the same goal for my training session at the forest recreation ground that i had last week as I struggled with the distance that I ran. I have also set myself a goal for the training session at the gym. This weeks goals are as follows:

*  Be able to run a distance of 8km over the two days that I am at the forest recreation ground

*  Be able to improve my cardiovascular endurance at the gym by using the following exercise machines:
          - Treadmill
          - Stair Master
          - Exercise Bike
I will be improving this goal by increasing the intensity of the workout by working at a higher level on the exercise machine for a longer period of time.

I will be doing a weekly evaluation at then end of every week to explain whether I successfully met hese goals or not.

Week Three Goal

BE ABLE TO RUN 7km
For this week I have set myself another two realistic goals that follow on from last weeks goals; I have set one goal for my training session at the forest recreation ground and I have set myself one goal for the training session at the gym. This weeks goals are as follows:

*  Be able to run a distance of 7km over the two days that I am at the forest recreation ground

*  Be able to improve my cardiovascular endurance at the gym by using the following exercise machines:
          - Treadmill
          - Stair Master
          - Exercise Bike
I will be improving this goal by further increasing the intensity of the workout by working at a higher level on the exercise machine for a longer period of time.

I will be doing a weekly evaluation at then end of every week to explain whether I successfully met hese goals or not.

Week Two Goal

Be able to run 6km
For this week I have set myself another two realistic goals that follow on from last weeks goals; I have set one goal for my training session at the forest recreation ground and I have set myself one goal for the training session at the gym. This weeks goals are as follows:

*  Be able to run a distance of 6km over the two days that I am at the forest recreation ground

*  Be able to improve my cardiovascular endurance at the gym by using the following exercise machines:
          - Treadmill
          - Stair Master
          - Exercise Bike
I will be improving this goal by increasing the intensity of the workout by working at a higher level on the exercise machine for a longer period of time.

I will be doing a weekly evaluation at then end of every week to explain whether I successfully met hese goals or not.

Week One Goal

Be able to run 5km.

For this week I have set myself two realistic goals; I have set one goal for my training session at the forest recreation ground and I have set myself one goal for the training session at the gym. This weeks goals are as follows:

*  Be able to run a distance of 5km successfully over the 2 days that I am at the forest recreation ground

*  Be able to improve my cardiovascular endurance at the gym by using the following exercise machines:
          - Treadmill
          - Stair Master
          - Exercise Bike

I will be doing a weekly evaluation at then end of every week to explain whether I successfully met hese goals or not.