Sunday 27 May 2012

hbfrun.com.au

Training Diary

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

Welcome
The HBF Run for a Reason, presented by The West Australian is a great community event in which people of all ages and fitness levels can participate. Run, walk, jog or stroll for your reason. You can choose from 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 for a Reason Training Diary is a useful 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 off the diary and fill in the gaps as you progress, or, use the interactive PDF and track your progress digitally. If youre planning to take part in the HBF Run for 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 of free weekly training sessions to help you prepare for your run. From 26 March, one hour sessions will be held at Langley Park and Murdoch University every Monday and Wednesday from 5.30pm. There are also weekend training sessions available at 23 locations around the metro area, thanks to Step into Life. Attending any of these sessions is an ideal way to start your program. Check out hbfrun.com.au for further information. Compliment your free training sessions with a good mix of cross training activities. Get out for additional jogs or do some strength and interval sessions. Need further inspiration? Luke Dimasi, owner and trainer at Conan Fitness, will be featuring additional training tips and advice in the Mind and Body liftout of The West Australian. So be sure to grab your copy of Tuesdays paper! Keeping a record of your training sessions will help you stay focused and on track. Once you complete the event you can look back and measure the progress you have made over recent weeks and feel the rewards of regular exercise and activity. Best of luck in 2012! And most importantly- have fun out there! The HBF Run for a Reason Team. *Branch entries close 27 April.
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Presented by

2012 Event Goals

Event Distance:

Event Time:

Fitness Goals & Objectives: ie. get fit, lose weight, strength, etc. General

By week 3

Remember to participate at a level that suits your fitness and always consult your GP if you have any specific health or training concerns.

By week 6

By week 9

Important things to consider when training

Always ensure you take the time to warm up and cool down accordingly. Longer periods are needed for 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 of training increases over the weeks (especially the 14km plans) you may need to increase the amount of unrefined 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!

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Managing your training diary

You can use this training diary in two ways: 1. Simply print and fill in the gaps as you go. 2. Use as an interactive PDF where you can save and edit progressively. Each day contains fields to insert your training time, kilometres and performance comments. The session and kilometre counters will automatically add up your data each week.

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

50 min Run
Free Training Sessions 5.30pm 6.30pm (Langley Park or Murdoch Uni) Time: Comments Mondays Session Time: 50 Comments 6.5 Free Training Sessions 5.30pm 6.30pm (Langley Park or Murdoch Uni) Time: Comments

50 min Run
Free Training Sessions Saturday mornings 23 locations Time: 50 Comments KMs: 9.5 Time: Comments KMs: Time: 40 Comments KMs: 7.5

50 min Run

Totals
Time: 50 Comments KMs: 9

Details

KMs:

KMs:

KMs:

Sessions: Distance:

6 32.5

Great run. Weather = hot.

Wednesdays Session

Easy. Heart Rate = 150.

No run - Saturday session instead

Saturdays Session

Ran around Kings Park

1.

Tick the appropriate box once you have completed each session. This will add up your total sessions at the end of the week.

2.

Enter your time and kilometres into these fields to track your sessions. The total distance will automatically be calculated for the week.

3.

The comments section allows you to make comments about your training ie. intensity, average pace / speed, how were you feeling today? Did you achieve any training milestones?

4.

Check out your weekly totals and give yourself a pat on the back for a job well done.

9 Weeks to go
Mon 26 March Session Type
Free Training Sessions 5.30pm 6.30pm (Langley Park or Murdoch Uni)

Keep training. HBF Run for a Reason. "If you have the courage to begin, you have the courage to succeed. D Viscott
Tues 27 March Wed 28 March Thurs 29 March Fri 30 March Sat 31 March Sun 1 April Week Overview

Free Training Sessions 5.30pm 6.30pm (Langley Park or Murdoch Uni)

Free Training Sessions Saturday mornings 23 locations Time: Comments KMs: Time: Comments KMs: Time: Comments KMs: Time: Comments KMs:

Totals
Sessions: Distance:

Details

Time: Comments

KMs:

Time: Comments

KMs:

Time: Comments

KMs:

0
0

8 Weeks to go
Mon 2 April Session Type
Free Training Sessions 5.30pm 6.30pm (Langley Park or Murdoch Uni)

Hard work beats talent when talent doesnt work hard. T Notke
Tues 3 April Wed 4 April Thurs 5 April Fri 6 April Sat 7 April Sun 8 April Week Overview

Free Training Sessions 5.30pm 6.30pm (Langley Park or Murdoch Uni)

Free Training Sessions Saturday mornings 23 locations Time: Comments KMs: Time: Comments KMs: Time: Comments KMs: Time: Comments KMs:

Totals
Sessions: Distance:

Details

Time: Comments

KMs:

Time: Comments

KMs:

Time: Comments

KMs:

Sunday 27 May 2012 hbfrun.com.au

7 Weeks to go
Mon 9 April Session Type
Free Training Sessions 5.30pm 6.30pm (Langley Park or Murdoch Uni)

Keep training. HBF Run for a Reason. "Success is not final, failure is not fatal: it is the courage to continue that counts. W Churchill
Tues 10 April Wed 11 April Thurs 12 April Fri 13 April Sat 14 April Sun 15 April Week Overview

Free Training Sessions 5.30pm 6.30pm (Langley Park or Murdoch Uni)

Free Training Sessions Saturday mornings 23 locations Time: Comments KMs: Time: Comments KMs: Time: Comments KMs: Time: Comments KMs:

Totals
Sessions: Distance:

Details

Time: Comments

KMs:

Time: Comments

KMs:

Time: Comments

KMs:

0
0

6 Weeks to go
Mon 16 April Session Type
Free Training Sessions 5.30pm 6.30pm (Langley Park or Murdoch Uni)

Start by doing whats necessary; then do whats possible; and suddenly you are doing the impossible. Saint Francis of Assisi
Tues 17 April Wed 18 April Thurs 19 April Fri 20 April Sat 21 April Sun 22 April Week Overview

Free Training Sessions 5.30pm 6.30pm (Langley Park or Murdoch Uni)

Free Training Sessions Saturday mornings 23 locations Time: Comments KMs: Time: Comments KMs: Time: Comments KMs: Time: Comments KMs:

Totals
Sessions: Distance:

Details

Time: Comments

KMs:

Time: Comments

KMs:

Time: Comments

KMs:

0
0

Sunday 27 May 2012 hbfrun.com.au

5 Weeks to go
Mon 23 April Session Type
Free Training Sessions 5.30pm 6.30pm (Langley Park or Murdoch Uni)

Keep training. HBF Run for a Reason. Energy and pressure conquer all things. B Franklin
Tues 24 April Wed 25 April Thurs 26 April Fri 27 April Sat 28 April Sun 29 April Week Overview

Free Training Sessions Saturday mornings 23 locations Time: Comments KMs: Time: Comments KMs: Time: Comments KMs: Time: Comments KMs: Time: Comments KMs: Time: Comments KMs:

Totals
Sessions: Distance:

Details

Time: Comments

KMs:

0
0

4 Weeks to go
Mon 30 April Session Type
Free Training Sessions 5.30pm 6.30pm (Langley Park or Murdoch Uni)

Giving up is your brains idea. Ask yourself, whos in charge here? P Whyman
Tues 1 May Wed 2 May Thurs 3 May Fri 4 May Sat 5 May Sun 6 May Week Overview

Free Training Sessions 5.30pm 6.30pm (Langley Park or Murdoch Uni)

Free Training Sessions Saturday mornings 23 locations Time: Comments KMs: Time: Comments KMs: Time: Comments KMs: Time: Comments KMs:

Totals
Sessions: Distance:

Details

Time: Comments

KMs:

Time: Comments

KMs:

Time: Comments

KMs:

Sunday 27 May 2012 hbfrun.com.au

3 Weeks to go
Mon 7 May Session Type
Free Training Sessions 5.30pm 6.30pm (Langley Park or Murdoch Uni)

Keep training. HBF Run for a Reason. I never regret it when I do it, but I always regret it when I dont. R Lott
Tues 8 May Wed 9 May Thurs 10 May Fri 11 May Sat 12 May Sun 13 May Week Overview

Free Training Sessions 5.30pm 6.30pm (Langley Park or Murdoch Uni)

Free Training Sessions Saturday mornings 23 locations Time: Comments KMs: Time: Comments KMs: Time: Comments KMs: Time: Comments KMs:

Totals
Sessions: Distance:

Details

Time: Comments

KMs:

Time: Comments

KMs:

Time: Comments

KMs:

0
0

2 Weeks to go
Mon 14 May Session Type
Free Training Sessions 5.30pm 6.30pm (Langley Park or Murdoch Uni)

If you can believe it, the mind can achieve it. T Roosevelt
Tues 15 May Wed 16 May Thurs 17 May Fri 18 May Sat 19 May Sun 20 May Week Overview

Free Training Sessions 5.30pm 6.30pm (Langley Park or Murdoch Uni)

Free Training Sessions Saturday mornings 23 locations Time: Comments KMs: Time: Comments KMs: Time: Comments KMs: Time: Comments KMs:

Totals
Sessions: Distance:

Details

Time: Comments

KMs:

Time: Comments

KMs:

Time: Comments

KMs:

Sunday 27 May 2012 hbfrun.com.au

1 Week to go
Mon 21 May Session Type
Free Training Sessions 5.30pm 6.30pm (Langley Park or Murdoch Uni)

Keep training. HBF Run for a Reason. Pain is temporary. Quitting lasts forever. L Armstrong
Tues 22 May Wed 23 May Thurs 24 May Fri 25 May Sat 26 May Sun 27 May Week Overview

Event Day
Free Training Sessions 5.30pm 6.30pm (Langley Park or Murdoch Uni) Free Training Sessions Saturday mornings 23 locations Time: Comments KMs: Time: Comments KMs: Time: Comments KMs: Time: Comments KMs:

Totals
Sessions: Distance:

Details

Time: Comments

KMs:

Time: Comments

KMs:

Time: Comments

KMs:

0
0

Sunday 27 May 2012 hbfrun.com.au