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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
Free Training Sessions
5.30pm 6.30pm
(Langley Park or Murdoch Uni)
50 min Run
Free Training Sessions
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
Free Training Sessions
5.30pm 6.30pm
(Langley Park or Murdoch Uni)
Free Training Sessions
5.30pm 6.30pm
(Langley Park or Murdoch Uni)
Free Training Sessions
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
Mon 2 April Tues 3 April Wed 4 April Thurs 5 April Fri 6 April Sat 7 April Sun 8 April Week Overview
S
ession
Type
Free Training Sessions
5.30pm 6.30pm
(Langley Park or Murdoch Uni)
Free Training Sessions
5.30pm 6.30pm
(Langley Park or Murdoch Uni)
Free Training Sessions
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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Mon 9 April Tues 10 April Wed 11 April Thurs 12 April Fri 13 April Sat 14 April Sun 15 April Week Overview
Session
Type
Free Training Sessions
5.30pm 6.30pm
(Langley Park or Murdoch Uni)
Free Training Sessions
5.30pm 6.30pm
(Langley Park or Murdoch Uni)
Free Training Sessions
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
Mon 16 April Tues 17 April Wed 18 April Thurs 19 April Fri 20 April Sat 21 April Sun 22 April Week Overview
S
ession
Type
Free Training Sessions
5.30pm 6.30pm
(Langley Park or Murdoch Uni)
Free Training Sessions
5.30pm 6.30pm
(Langley Park or Murdoch Uni)
Free Training Sessions
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
Sunday 27 May 2012 hbfrun.com.au
0
0
0
0
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Mon 23 April Tues 24 April Wed 25 April Thurs 26 April Fri 27 April Sat 28 April Sun 29 April Week Overview
Session
Type
Free Training Sessions
5.30pm 6.30pm
(Langley Park or Murdoch Uni)
Free Training Sessions
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
Free Training Sessions
5.30pm 6.30pm
(Langley Park or Murdoch Uni)
Free Training Sessions
5.30pm 6.30pm
(Langley Park or Murdoch Uni)
Free Training Sessions
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
Sunday 27 May 2012 hbfrun.com.au
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
Free Training Sessions
5.30pm 6.30pm
(Langley Park or Murdoch Uni)
Free Training Sessions
5.30pm 6.30pm
(Langley Park or Murdoch Uni)
Free Training Sessions
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
Mon 14 May Tues 15 May Wed 16 May Thurs 17 May Fri 18 May Sat 19 May Sun 20 May Week Overview
Session
Type
Free Training Sessions
5.30pm 6.30pm
(Langley Park or Murdoch Uni)
Free Training Sessions
5.30pm 6.30pm
(Langley Park or Murdoch Uni)
Free Training Sessions
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
Sunday 27 May 2012 hbfrun.com.au
Keep training.HBF Run for a Reason.
0
0
0
0
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Mon 21 May Tues 22 May Wed 23 May Thurs 24 May Fri 25 May Sat 26 May Sun 27 May Week Overview
Session
Type
Free Training Sessions
5.30pm 6.30pm
(Langley Park or Murdoch Uni)
Free Training Sessions
5.30pm 6.30pm
(Langley Park or Murdoch Uni)
Free Training Sessions
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.
0
0