Electronic Training Diary for HBF run for reason

7/30/2019 Electronic Training Diary for HBF run for reason

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Sunday 27 May 2012

hbrun.com.au

Ramsay Health Care 14km distance | Ramsay Health Care 4km distanceTraining Diary


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WelcomeThe HBF Run or a Reason, presented by The West Australian is a great community event in which people o all ages and ftness levels

can participate. Run, walk, jog or stroll or your reason. You can choose rom the Ramsay Health Care 14km or 4km distances.

Set your objectives and a realistic goal, jump online or visit any HBF Branch* to enter and start training!

Your HBF Run or a Reason Training Diary is a useul tool to help you meet your training goals and stay on track over the next

nine weeks. How does the easy to use training diary work? Its simple! Either print o the diary and fll in the gaps as youprogress, or, use the interactive PDF and track your progress digitally.

I youre planning to take part in the HBF Run or a Reason on Sunday 27 May 2012, but youre not sure where to start we can help!

Thanks to Conan Fitness and Murdoch University, we have a series o ree weekly training sessions to help you prepare or your

run. From 26 March, one hour sessions will be held at Langley Park and Murdoch University every Monday and Wednesday rom

5.30pm. There are also weekend training sessions available at 23 locations around the metro area, thanks to Step into Lie.

Attending any o these sessions is an ideal way to start your program. Check out hbrun.com.au or urther inormation.

Compliment your ree training sessions with a good mix o cross training activities. Get out or additional jogs or do some

strength and interval sessions.

Need further inspiration? Luke Dimasi, owner and trainer at Conan Fitness, will be eaturing additional training tips and

advice in the Mind and Body litout o The West Australian. So be sure to grab your copy o Tuesdays paper!

Keeping a record o your training sessions will help you stay ocused and on track. Once you complete the event you can look

back and measure the progress you have made over recent weeks and eel the rewards o regular exercise and activity.

Best o luck in 2012! And most importantly- have un out there!

The HBF Run for a Reason Team.

*Branch entries close 27 April.

# Remember to participate at a level that suits your ftness and always consult your GP i you have any specifc health or

training concerns.

2012 Event GoalsEvent Distance:

Event Time:

Fitness Goals & Objectives:

ie. get ft, lose weight, strength, etc.General

By week 3

By week 6

By week 9

Presented by


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Important things to consider when training Always ensure you take the time to warm up and cool down accordingly.

Longer periods are needed or more intense sessions.

The harder the session the longer your body needs to recover. Consider this on

your schedule and break up your weekly sessions accordingly.

As your volume o training increases over the weeks (especially the 14km plans)

you may need to increase the amount o unrefned carbohydrates you consume

to replenish the energy use.

Take care when exercising. Listen to your body and its needs and stay

healthy and hydrated! Happy Training!

Join us on FacebookFor all the latest HBF event inormation, ollow us on Facebook! Not only will

you be in the know, you can also share items o interest with all your Facebook

riends, including additional events, training sessions, competitions and more.

facebook.com/HBFRun

twitter.com/hbfrun


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Mon 2 April Tues 3 April Wed 4 April Thurs 5 April Fri 6 April Sat 7 April Sun 8 April Week Overview

Session

Type

Free Training Sessions

5.30pm 6.30pm

(Langley Park or Murdoch Uni)

50 min Run


5.30pm 6.30pm


50 min Run


Saturday mornings

23 locations

50 min Run

Totals

Details

Time: KMs:

Comments

Mondays Session

Time:50

KMs:6.5

Comments

Great run. Weather = hot.

Time: KMs:

Comments

Wednesdays Session

Time:50

KMs:9.5

Comments

Easy. Heart Rate = 150.

Time: KMs:

Comments

No run - Saturday session

instead

Time:40

KMs:7.5

Comments

Saturdays Session

Time:50

KMs:9

Comments

Ran around Kings Park

Sessions: 6Distance: 32.5

Managing your training diaryYou can use this training diary in two ways:

1. Simply print and fll in the gaps as you go.

2. Use as an interactive PDF where you can save and edit progressively.

Each day contains felds to insert your training time, kilometres and perormance comments. The session and kilometre counters will automatically add up your data each week.

Tick the appropriate box once

you have completed each

session. This will add up your

total sessions at the end o the

week.

1. The comments section allowsyou to make comments aboutyour training ie. intensity,

average pace / speed, how were

you eeling today? Did you

achieve any training milestones?

3.2. Enter your time and kilometresinto these felds to track yoursessions. The total distance will

automatically be calculated or

the week.

4. Check out your weeklytotals and give yoursel apat on the back or a job

well done.


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Mon 26 March Tues 27 March Wed 28 March Thurs 29 March Fri 30 March Sat 31 March Sun 1 April Week Overview

Sessi

on

Type


5.30pm 6.30pm



5.30pm 6.30pm



Saturday mornings

23 locationsTotals

Details

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Sessions:Distance:

"If you have the courage to begin, you have the courage to succeed.D ViscottKeep training.HBF Run for a Reason.

9Weeks to go


S

ession

Type


5.30pm 6.30pm



5.30pm 6.30pm



Saturday mornings

23 locationsTotals

Details

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Sessions:Distance:

Hard work beats talent when talent doesnt work hard.T Notke8Weeks to go

Sunday 27 May 2012 hbfrun.com.au

0

0

0

0


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Session

Type


5.30pm 6.30pm



5.30pm 6.30pm



Saturday mornings

23 locationsTotals

Details

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Sessions:Distance:

"Success is not fnal, ailure is not atal: it is the courage to continue that counts.W ChurchillKeep training.HBF Run for a Reason.

7Weeks to go


S

ession

Type


5.30pm 6.30pm



5.30pm 6.30pm



Saturday mornings

23 locationsTotals

Details

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Sessions:Distance:

Start by doing whats necessary; then do whats possible; and suddenly you are doing the impossible.Saint Francis of Assisi6Weeks to go


0

0

0

0


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Session

Type


5.30pm 6.30pm



Saturday mornings

23 locationsTotals

Details

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Sessions:Distance:

Energy and pressure conquer all things.B Franklin5Weeks to go

Mon 30 April Tues 1 May Wed 2 May Thurs 3 May Fri 4 May Sat 5 May Sun 6 May Week Overview

S

ession

Type


5.30pm 6.30pm



5.30pm 6.30pm



Saturday mornings

23 locationsTotals

Details

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Sessions:Distance:

Giving up is your brains idea. Ask yourself, whos in charge here?P Whyman4Weeks to go


Keep training.HBF Run for a Reason.

0

0

0

0


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Mon 7 May Tues 8 May Wed 9 May Thurs 10 May Fri 11 May Sat 12 May Sun 13 May Week Overview

Session

Type


5.30pm 6.30pm



5.30pm 6.30pm



Saturday mornings

23 locationsTotals

Details

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Sessions:Distance:

I never regret it when I do it, but I always regret it when I dont.R Lott3Weeks to go


Session

Type


5.30pm 6.30pm



5.30pm 6.30pm



Saturday mornings

23 locationsTotals

Details

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Sessions:Distance:

If you can believe it, the mind can achieve it.T Roosevelt2Weeks to go


Keep training.HBF Run for a Reason.

0

0

0

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9/9Sunday 27 May 2012 hbfrun.com.au


Session

Type


5.30pm 6.30pm



5.30pm 6.30pm



Saturday mornings

23 locations

Event Day

Totals

Details

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Time: KMs:

Comments

Sessions:Distance:

Pain is temporary. Quitting lasts forever.L Armstrong1Week to goKeep training.HBF Run for a Reason.

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Electronic Training Diary for HBF run for reason

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