Week 5 Evaluation

During the fifth week of the programme, I evaluated my cardiovascular fitness by conducting routes in which were continuous . This helped to see what i needed to do to improve.

I feel that week was completed to the best of my ability as i completed the testing to my full potential and did not give up on any of the runs.

Week 5 day 5

On route 4 i increased the distance on the previous route so that i could push myself a bit harder and improve on my fitness. i also included another section which included different terrain which pushed me to my limit

Week 2 day 4

On this day i have decided to do the same route as day two as i need to improve on hill runs and i want to try and improve on my previouse performance

Map

Strength- i have bagan to improve on this run i did not seem as tierd as i think i got used to the run and new what to expect from it.

Weakness- i could of completed it a faster time.

Wee5 Day 3 6 and 7

I decided that on these days i would need to rest to recover from the running that i have previously done, so that the following week i can then work to my full potential

Week5 day 2

My second route of the week will be more progressed than the first this route will start to introuduce different terrain and hillwork this will be using Fartlek training

Map

Strengths- i completed to my full potential, i decided to do 2 laps of this with a 2 minute rest to recover for the secod lap

Weakness- i was very tierd after the completion.

Week5 Day 1

this first route is a basic route not including hill work and different terrain, this will ease me into a harder training session

I will be doing a basic run around the forest recreation groung this will just include running on the grass area near Gregory Boulevard i will be running for 20 minutes seeing how may laps i can do, i will then rest for 15 minutes and do a further 20 trying to improve on the previouse amount of laps that i did.

Week 5

In Week Five to to improve on my cardiovascular ability, I will be doing exercises to improve my stamina and endurance. Week Two will be a strenuous week, as it is cardiovascular training. I will evaluate my performance after the session and do an overall evaluation at the end of the week.
my aims for the week are: For the week my goals will be;

Monday = route 1- week 2  
Tuesday = route 2- week 2
Wednesday = Rest
Thursday = Route 3 - week 2
Friday = Route 4- week 2
Saturday = Rest
Sunday = Rest 

• To complete the weight training to full potential.
• To improve my strenght and muscular endurance.