GO Trainee Name

GO Trainee Name: Cindy Spalding		Primary Goal: To finish the 52 mile A2A in 4 hours, 15 minutes			Induction Date: February 25, 2005 Telephone #’s: 404-377-5811
Form Completed On: 2/22/2006		Quarter/Period from: 3/01/06 To: 5/31/06			Status Updated On: 2/24/2006

Fitness or Skating Objective, should be based on Development Needs	Activities to Achieve Objective (List all major project components)		Resources Needed	Measurements of Success		Time frame	Status of Action Taken
Learn how to use a Heart Rate Monitor	Buy one Quick & Easy (generic) HR calculator: http://www.marathonguide.com/FitnessCalcs/heartrate1calc.cfm		Web or store	When I learn what 70% and 90% of my MAX HR is.		March 15, 2006	Completed 2/24/06.
Participate in at least one group skate each week.	Options are: Mondays, Tuesdays, Wednesday nights, Saturday and Sunday a.m. and Sunday’s ZZZ skate.		Dry weather Being in town on Monday nights.	Completion of one group skate each week.		Weekly	In Progress
Be more relaxed while double pushing	Once per week for 15-20 minutes work on relaxing and breathing evenly while double pushing.		Flat area for skating Stretching well beforehand	Heart Rate should remain constant at 150-160 during the workout.		Weekly	Will begin on 3/1/06
Learn to consistently do crossovers (both directions) while having only one foot on the ground at one time	Before doing laps at Piedmont Park, I will do crossover drills. Each time I make a turn while skating laps, I will concentrate on keeping one foot off the ground at all times		Inside loop of Piedmont Park. Changing directions for ½ the workout.	When I don’t have to think about it anymore.		Weekly. Can be done in conjuction with double push exercise.	Will begin on 3/1/06.
Decrease my Average mph for a 10K.	Time my current 10K. Speed Intervals		Measure my current 10K pace.	Monthly, I’ll check my 10K time		Monthly	Will begin on 3/1/06.
Learn to snow plow as an alternative method of stopping and speed control.	Practice A-frame turns both directions. Practice A-frame turns both directions at the same time (without any turning, just slowing).		Mastery of A-Frame turns.	------------ Be able to use only this method of speed control during a street skate (no heel stops).		----------- June 30	Completed 3-30-06

Above is a SAMPLE Goals’ Worksheet

Name:

Date:

Section 2 (Strengths & Development Needs) -to be completed for each new quarterly review period.

List what you consider to be 2 - 5 strengths and 2 - 5 development needs. Examples could be…

“Strengths: moderate to fast turns-to the left, maintaining a constant pace during a workout and Cardio level”;

“Development Needs: lower back strength, speed control going down hills and balance in the middle of a turn to the right.”

My Strengths

My Developments Needs

· Dancing on my skates

· “Falls” in order to propel myself

· Speed Control

· Doing skate maintenance more routinely

· Breathing and relaxing while double pushing

· Only one foot on the ground at any one time

· More group skates

Quarterly Goals’ REVIEW

Section 3 (Objectives, Hits (Accomplishments) & Misses)- to be completed @ end of each quarterly review period.

Objectives: List your objectives for this review period. Objectives are specific, measurable, attainable, relevant to training and time bound (SMART). Relevant to Training represents accomplishments or outcomes, which are compatible with GO Training..

Accomplishments: State actual accomplishments for each objective in terms of use of resources, time requirements and quality and completeness of results. Specify how accomplishments met or exceeded objectives and performance expectations.

Misses: List 2-3 areas for improvement. Specify situation, conditions and terms that hindered the achievement of training or performance expectations.

Objective	Hits (Accomplishments)
(leave this blank until your goals’ review in 3 months)	(leave this blank until your goals’ review in 3 months)





Objective	Misses
(leave this blank until your goals’ review in 3 months)	(leave this blank until your goals’ review in 3 months)

Above is a SAMPLE Goals’ Worksheet