Maximize Your Training: How Workout Journals Boost Performance and Prevent Overtraining

Why Do We Journal in Sport?

This post serves as a guide for students learning the basics of creating a workout journal entry. In the realm of sports and fitness, journaling is a powerful tool for collecting and analyzing data to identify training patterns over time. By logging details such as exercises, intervals, how you felt, and post-workout thoughts, you gain insights that help refine your periodization plan and overall training strategy.

Journaling allows you to recognize trends, measure progress, and spot potential red flags—like fatigue or injury risks—before they derail your performance. By monitoring factors such as intensity, duration, and recovery, you can adjust your training to avoid overtraining while still pushing toward your goals. Ultimately, maintaining a well-structured journal empowers you to fine-tune your regimen for better performance outcomes and a healthier athletic journey.

All of these courses are part of the Health & Wellness Studies curriculum within the Decker School of Health Sciences at Binghamton University. They are designed to provide practical, hands-on learning experiences that help students develop skills in various fitness disciplines and promote overall health and wellbeing.

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HWS 101: Learn to Swim

Workout Journal Entry

Date: January 28, 2025

How I Felt

Nervous, curious, focused, supported, accomplished

Workout Details

• Warm-Up:

  • 5 minutes of water acclimation (submerging face, blowing bubbles)
  • 2 x 10 seconds floating on back with support

• Skill Practice:

  • 3 x 5m glides (push off wall, face in water)
  • 2 x 10 seconds treading water (with assistance if needed)
  • 4 x 10m kick practice holding onto kickboard
  • 2 x 5m freestyle arm drills (focus on arm reach and pull)

• Confidence-Building Activity:

  • Practiced jumping into shallow water and returning to the wall (5 reps)

• Cool-Down:

  • 2 minutes of slow floating on back
  • Gentle stretching on pool deck (arms, shoulders, legs)

Post-Workout Thoughts

Felt a bit nervous at first but gained confidence with each skill. Proud of learning to glide and tread water. Excited to keep improving!

HWS 103: Intermediate Swimming

Workout Journal Entry

Date: January 28, 2025

How I Felt

Calm, energized, smooth, challenged, refreshed

Workout Details

• Warm-Up:

  • 200m easy freestyle
  • 100m kick (with board)
  • 100m drill (catch-up drill, fingertip drag)

• Main Set (Intervals):

  • 4 x 100m freestyle @ moderate pace (15 seconds rest)
  • 3 x 50m sprint @ max effort (30 seconds rest)
  • 200m pull (buoy, steady pace)
  • 4 x 25m sprint @ max effort (15 seconds rest)

• Cool-Down:

  • 100m easy backstroke
  • 100m freestyle focusing on form

Post-Workout Thoughts

Felt smooth and efficient in the water. Sprint intervals were tough but rewarding. Ready to see continued improvement.

HWS 215: Wellness Thru Weight Training

Workout Journal Entry

Date: January 28, 2025

How I Felt

Strong, focused, determined, slightly fatigued, accomplished

Workout Details

• Warm-Up:

  • 5 minutes dynamic stretches (arm swings, lunges, leg swings)
  • 5 minutes light cardio (jump rope, high knees)

• Strength Training:

  • Upper Body:

    • Bench Press: 4 sets x 8 reps @ 75% max
    • Dumbbell Rows: 3 sets x 10 reps (each arm)
    • Overhead Shoulder Press: 3 sets x 8 reps

  • Lower Body:

    • Squats: 4 sets x 10 reps @ 70% max
    • Deadlifts: 3 sets x 8 reps @ 80% max
    • Walking Lunges: 3 sets x 12 steps (each leg)

  • Core:

    • Plank Hold: 3 x 1 minute
    • Russian Twists: 3 sets x 20 reps (10 each side)

• Cool-Down:

  • 5 minutes light stretching (quads, hamstrings, shoulders, back)

Post-Workout Thoughts

Felt strong during the lifts and maintained good form throughout. Lower body exercises pushed my limits, but I finished feeling accomplished. Looking forward to upping the weight on squats.

HWS 217: Running & Health Awareness

Workout Journal Entry

Date: January 28, 2025

How I Felt

Strong, focused, slightly fatigued, determined, accomplished

Workout Details

• Warm-Up:

  • 10-minute easy jog
  • Dynamic stretches (leg swings, lunges, arm circles)

• Main Set (Intervals):

  • 4 x 800m @ 5K pace (90-second recovery jog)
  • 3 x 400m @ mile pace (60-second recovery jog)
  • 2 x 200m @ sprint effort (walk recovery back to start)

• Cool-Down:

  • 10-minute easy jog
  • Static stretches (quads, hamstrings, calves)

Post-Workout Thoughts

Maintained consistent pacing during the intervals. Felt a bit of fatigue by the end but stayed motivated. Excited to see speed improvements.

HWS 220: Triathlon Training

Workout Journal Entry

Date: January 28, 2025

How I Felt

Motivated, focused, slightly fatigued, determined, accomplished

Workout Details

• Swim (Pool):

  • Warm-Up: 200m easy freestyle, 100m kick with board
  • Main Set:
    • 4 x 100m @ moderate pace (15 seconds rest)
    • 4 x 50m @ sprint pace (20 seconds rest)
  • Cool-Down: 100m easy backstroke

• Bike (Indoor Trainer):

  • Warm-Up: 10 minutes easy spin
  • Main Set:
    • 4 x 5 minutes @ race pace effort (2 minutes recovery spin)
    • 10 minutes steady endurance pace
  • Cool-Down: 5 minutes easy spin

• Run (Brick Run):

  • 5-minute transition to running gear
  • 15-minute easy run focusing on steady cadence

Post-Workout Thoughts

Swim felt strong and consistent. Bike intervals were challenging but manageable, and transitioning to the run really tested my legs. Feeling more prepared for race day.

HWS 222: Marathon Training

Workout Journal Entry

Date: January 28, 2025

How I Felt

Determined, steady, slightly fatigued, well-paced, hopeful

Workout Details

• Warm-Up:

  • 5 minutes of dynamic stretching (leg swings, lunges, calf raises)
  • 10 minutes easy jog

• Main Set (Endurance Focus):

  • 1 mile easy pace
  • 6 miles @ marathon pace (steady, conversational)
  • 1 mile easy pace
  • 2 x 1 mile @ half-marathon pace (2 minutes rest between repeats)

• Cool-Down:

  • 5 minutes walking (gradually slowing)
  • Gentle static stretches (quads, hamstrings, calves, hips)

Post-Workout Thoughts

Felt a good rhythm during the marathon-pace miles. The half-marathon pace intervals pushed my limits but felt rewarding. Looking forward to building up longer runs in the coming weeks.

HWS 250: Lifeguard Training

Workout Journal Entry

Date: January 28, 2025

How I Felt

Alert, focused, confident, challenged, prepared

Workout Details

• Warm-Up:

  • 200m easy freestyle swim
  • 100m breaststroke focusing on glide
  • 2 x 25m underwater swims (rest as needed)

• Skill Practice:

  • 4 x 25m approach swims (freestyle with head up, fast pace)
  • 2 x submerged object retrieval (10 lb brick from 6 ft depth, 2 attempts)
  • 3 x 15m rescue tube tows (partner acting as victim)
  • 2 minutes treading water (hands out of water for 1 minute)

• Scenario Training:

  • 3 mock rescues:
    1. Active victim rescue (front approach)
    2. Passive victim rescue (rear approach with head stabilization)
    3. Spinal injury rescue (practice backboarding with team)

• Cool-Down:

  • 100m easy backstroke
  • Gentle stretching on pool deck (shoulders, legs, back)

Post-Workout Thoughts

Felt well-prepared during mock rescues. Approach swims required a burst of energy, but technique remained solid. Ready for further practice and emergency drills.

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