30 August 2013

Consultation (with School Nurse - Ms. Jorene)

Measurements:
Weight: 65kg (143.3 lbs) 
Height: 171cm
Waist: 3inch
*interpretation: Healthy Weight

Body fat percentage: 11.82%

Body Fat percentage Categories

Class	% Fat
Essential fat	2 -4%
Athletes	6 – 13%
Fitness	14 – 17%
Acceptable	18 – 25%
Obese	>25%

 Nurse report

Source from:

"Body Mass Index." Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 13 Sept. 2011. Web. 12 June 2013. <http://www.cdc.gov/healthyweight/assessing/bmi/>.

"BMI Calculator." Body Fat Calculator. N.p., n.d. Web. 12 June 2013. http://www.bmi-calculator.net/body-fat-calculator/.

25 August 2013

Training Plan and Reflection

Week 12 Marathon Training plan (19 August 2013- 25 August 2013)
 

	Exercise	Remarks
Monday	Hiking 1 hour	√
Tuesday	Rest	√
Wednesday	Jog 1 hour	√
Thursday	1 hour speed running	√
Friday	Rest	√
Saturday	Long run 1 hour	√
Sunday	Rest	√

Design for my next week training (26 August 2013- 1 September 2013)
 

	Exercise	Remarks
Monday	Long run 1 hour 30 minutes
Tuesday	Rest
Wednesday	Jog 1 hour
Thursday	1 hour speed running
Friday	Rest
Saturday	Long run 1 hour

18 August 2013

Training Plan and Reflection

Week 11 Marathon Training plan (11 August 2013- 18 August 2013)

	Exercise	Remarks
Monday	Hiking 1 hour	√
Tuesday	Rest	√
Wednesday	Rest	√
Thursday	1 hour speed running	√
Friday	Rest	√
Saturday	Long run 1 hour	√
Sunday	Rest	√

Reflection

Design for my next week training (19 August 2013- 25 August 2013)
 

	Exercise	Remarks
Monday	Hiking 1 hour
Tuesday	Rest
Wednesday	Jog 1 hour
Thursday	1 hour speed running
Friday	Rest
Saturday	Long run 1 hour
Sunday	Rest