Week 3

Name: Jacoby Wiege

Credits: Two
Weekly Fitness Goal: To be able to do all of my planed exercises with in the week and to meet the time.
Target Heart Rate Zone:
120
Day

Sun

Date
1/18
1/18

Activity & Comments

WU /CD
Cardio
Strength
Flex

Mon

1/19
1/19
1/19
1/19

WU/CD
Cardio
Strength
Flex

Tue

1/20
1/20
1/20
1/20

WU/CD
Cardio
Strength
Flex

Wed

1/21
1/21
1/21
1/21

WU/CD
Cardio
Strength
Flex

Thu

1/22
1/22
1/22
1/22

WU/CD
Cardio
Strength
Flex

Fri

1/23
1/23
1/23
1/23

WU/CD
Cardio
Strength
Flex

Sat

1/24
1/24
1/24
1/24

Road my bike with my friend to Hockinson Park and went

around the loops.

First I did some stretches then Ran on the treadmill last

I did my planed exercises for the weight machine.

Biked for ten then it started to rain, came in and ran on

tread mill to finish last 10. Weight Machine.

Stretched then ran on treadmill. Took a break and

finished with weight machine.

Hiked around battleground lake with my friend. After I

got home did my strength exercises.

Ran on treadmill.

WU/CD
Cardio
Ran on treadmill.
Strength
Flex
Recommended: CV: 75 vigorous or 150 moderate minutes/week.
Strength: 2x/wk for each major muscle group.
Flexibility: at least 2x/wk for entire body.
All students need to complete at least 3-exercise sessions/week.
1-cr: 120 min/wk average (60 min/day max; 150min/wk/max)
2-cr: 240 min/wk average (120 min/day max; 300 min/wk max)

Answer the question below. Please pick a color other than black for your response.
1. I think that I did ok, I would like to see my self be able to run the mile faster.

Exercise
HR or RPE

Exercise
Time

77
90

10
20

73
122

10
20
10
10

75
93/113

10
20
10

72
132

10
20
10
10

76
92

10
30
10

75
126

10
20
10

74
129

10
20

Totals
Min: 290

Week 4
Name: Jacoby Wiege
Credits: Two
Weekly Fitness Goal: Over the week to try some new stretches and put them in my 10 min flex period.
Target Heart Rate Zone: Mid
Day

Date
1/25

Sun
1/26
Mon
1/27
Tue
1/28
Wed
1/29
Thu
1/30
Fri
1/31
Sat

Activity & Comments

WU/CD

Cardio
Strength
Flex
WU/CD
Cardio
Strength
Flex
WU/CD
Cardio
Strength
Flex
WU/CD
Cardio
Strength
Flex
WU/CD
Cardio
Strength
Flex
WU/CD
Cardio
Strength
Flex
WU/CD
Cardio
Strength
Flex

Ran the trail at York Elementary

Stretched then ran then weights.

Ran on treadmill then went to the weights.

Road my bike then came home and did starches and

weights.

Worked with the weight machine then ran.

Ran on treadmill after school.

Exercise
HR or RPE

Exercise
Time

73
132

10
20

72
122

10
20
10
10

76
134

10
20
10

77
97

10
20
10
10

73
124

10
20
10

78
143

10
20
10

71

Road bike with friends.

Recommended: CV: 75 vigorous or 150 moderate minutes/week.

Strength: 2x/wk for each major muscle group.
Flexibility: at least 2x/wk for entire body.
All students need to complete at least 3-exercise sessions/week.
1-cr: 120 min/wk average (60 min/day max; 150min/wk/max)
2-cr: 240 min/wk average (120 min/day max; 300 min/wk max)

113

Totals

Answer the questions below. Please pick a color other than black for your response.
1. It was hard to get back on to a regular plan to exercise. But in the end I go to my weekly minutes.
2.

I change the time for running because it would be over the max time limit.

10
20

280 min