About Me

Hi everyone,

My name is Karrie Morton, I grew up in a small town called Gore and attended St Peters College. I am now studying a bachelor of Applied Science at Otago Polytechnic. For one of my papers I have to set myself a challenge and make a training programme to work towards my final goal. The challenge I have set myself is to row 10km on the erg in less than 60 minutes. I have chosen this as my challenge because a lot of my class mates were doing the half marathon where and I have completed one of those before on my Outward Bound Course last year in April. Also I wanted to do something different. Where I am from I have never had the opportunity to do rowing therefore I thought this would be a great way to in a way get to know the sport. This was my initiative to why I have chosen to complete a 10km row. The fitness components I am working on are the cardiovascular system, muscular strength, muscular endurance and body composition. In my training programme you will see that I have incorporated these components into my sessions throughout.

 

Name of Client	Karrie Morton
Components	CRF,Muscular Strength and Endurance, Body Compisition
Trainer	Karrie Morton
Goal	Row 10km under 1 hour
Date of Challenge	25th October
Client Information
Age	19
Gender	Female
Height (cms)	163cm
Current Weight (kgs)	72.6kg
Target Weight (kgs)	65kg
Current BF%	35.5
Target BF%	28
BMI	27.3
Current muscle mass	26
Target muscle mass	23

About me continued...

Components of Fitness	wk 1	wk 2	wk 3	wk 4	wk 5	wk 6	wk 7	wk 8	wk 9	wk 10	wk 11
CRF	3 x 30	3 x 40	4 x 40	3 x 40	4 x 50	2 x 60, 1 x 90, 1 x 100	2 x 60, 2 x 120	1 x 90, 1 x 120	2 x 60, 2 x 100, 1 x 120	1 x 60, 1 x 120	1 x 60 + race
CRF	2x30	2x30	2x30	2x40	2x40	2x40	1x45		1x45	2x45	1x60
Muscular Endurance	2x45	2x45	2x45	1x40	1x40	1x40		2x45		1x45	1x45
Muscular Strength				1x30	1x30	1x30	2x30	2x30	2x30	1x30	1x30
Body Composition	1x20	1x20	1x20	2x20	2x20	1x20	1x30	2x20	1x20	2x20
Loading		wk 1	wk 2	wk 3	wk 4	wk 5	wk 6	wk 7	wk 8	wk 9	wk 10	wk 11
Planned	time (mins)	170	170	170	190	190	170	135	190	125	205	135
	Average RPE	7	6	8	6	6	8	6	8	8	6	9
	Daily Load	1,190	1020	1360	1140	1140	1360	810	1520	1000	1230	915
Actual	time (mins)	150	150	150	170	170	170	135	180	125	205	135
	Average RPE	7	6	8	6	6	8	6	8	8	6	9
	Daily Load	1050	900	1200	1020	1020	1360	810	1440	1000	1230	915

Week 11

CHALLENGE WEEK!

I have only done 2 light training sessions this week due to the fact that im aiming to do my challenge on Thursday afternoon. On Wednesday we had our last In Body testing to finalise our progress. My results were ok. They didn’t really change from week 5 which I was really disappointed about. However, there is only myself to blame as I had lapsed about week 7/8 and started eating unhealthily again and not training as much so I can’t expect to have a remarkably good result. Results show that my weight loss has improved from week one and that my overall body composition is looking a bit better. Although I feel that I could have pushed myself a lot harder and achieved at a higher standard; referring to my body composition. From being so lapse my state of mind has changed and I’m not so motivated anymore. I’m going to do my challenge, although I don’t think I will achieve it as throughout my training I haven’t rowed more than 5kms at one time without stopping.

Weight: 69.9kg

Height: 165cm

Percentage Body Fat: 33.7%

Muscle Mass: 25.7kg

BMI: 25.7

 

I’m half way! Surprising myself incredibly!

The picture says it all!

 

Struggling a bit now as I push through the last 3KM.

 

Challenge completed!!! 10km row in under 60mins.

END RESUlT 10km in 49 minutes and 45 seconds! I’m a WINNER!

 

 

 

 

 

Week 10

Throughout this week I was steady with my training and was aiming to get a solid 6 sessions in at the gym and I did so was really stoked at the end of this week and I felt great. Although, I haven’t been eating very healthily this week which hasn’t helped at all. I am getting to the stage now where I am over the whole thing and pleased my challenge is next week so I can get it over and done with.

Week 9

This week I only had 4 sessions at the gym, however I lifted RPE to 8. Also this week I tried really hard and focused on staying at the gym for my planned amount of time as previous weeks I would leave earlier than my planned time. I am getting a bit bored now with my training and can’t wait for it to be over now.

Picture of Leah trying out a different machine. She was my training partner for today. 

Week 8

This week was a big week I had planned 6 sessions with an RPE of 8. I am really tired after training this week and my bum and legs are quite sore. I got a mate from my hall to give me a leg massage and that helped a bit but my muscles are quite tight. I need to be doing more flexibility and stretching.

Week 7

In week 5 I was thinking about adding a swim into my training, however I never got around to going because the pool is so far away from where I live I wasn’t motivated enough to walk up all the hills to get there even though it would have been good for me. Trained with Aleisha and Leah today, was good motivation and we kept each other going.

Week 6

This week I had planned 5 sessions at the gym and did them all and at the planned times which I was really happy about. My state of mind is reasonably positive as I am getting fitter however I haven’t rowed further than 4km yet so that is worrying me a bit at this stage but I still have 4 weeks left of training which is plenty of time to increase my distance on the urg.

Week 5

This week I had another In Body test to show me results of my progress over the past 5 weeks. The results are promising and I am happy with them. Need to keep at it and now I have a bit more of a boost knowing that I’m winning and my body is getting into better shape.

Results are as shown:

Weight: 69.8kg

Height: 165cm

Percentage body fat: 34.5

Muscle Mass: 25.3

I have had a pretty good week of training and only missed one session on Saturday. This seems to be an ongoing thing so I am looking at changing my programme and adding in a swim one morning as well as a gym session later to bring in a bit of variety as I am not bothered at training on a Saturday and getting a bit bored so want to mix it up a little.

Week 4

This week I had planned 6 sessions. However I only did 5. My aimed RPE was 6 and I concentrated on this throughout this week. This week I don’t have anything exciting to report, was just same old same old.

Week 3

This week I am back in Dunedin and surrounded by my class mates again in class sessions, this helped me get back into routine from the set back in the previous week. I’m back into trainings and at the gym. Completed 4km without stopping this week which was my highlight of the week! Because my aim was to get a base fitness in the first 3 weeks and it was slightly disrupted I have had to go hard with my cardio training this week.

Week 2

This week I have had a huge push back with my training and I don’t have that positive state of mind that I did throughout week 1. On August 17^th my Grandfather past away. This affected my training as I was at home in Gore and all my family was staying at my house for the week. Therefore I was distracted and only did 2 sessions of training. By the time my extended family had all left it was Wednesday and I only have one class on a Thursday so I decided to just stay at home instead of going back up to Dunedin. At the time it was a good idea to stay at home with mum and dad. Although, looking back now it was really hard to get back into training once I got back because I had over a week of not training at all.

 

This is my Grandfather (left) and his work mate Terry doing an add for Mainland cheese promotions on T.V.

Week 1

This week I am feeling good, I have my goals in place and been to the gym every day. I have a real positive state of mind about my training programme and reaching my goals. At the moment I am rather unfit so for the next 3 weeks I am concentrating on getting a base fitness and working on my CRF mainly.

On Wednesday I had my first In Body test. My results show:

Weight: 72.6kg

Height: 164cm

Total percentage body fat: 35.5%

Muscle Mass: 26

BMI:

This is a huge eye opener for me and knowing what shape my body is in and has given me a lot of motivation to really work hard on this assessment and improve my lifestyle and image.