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100-Days to a Marathon
Day 022 - Perceived Exertion
25-minute Strength (ST) training routine at level 1 intensity, cool down by stretching for 15 minutes. Level 1 intensity = 60-70% of your max. heart rate. 
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TODAY, DO 25-MINUTES OF STRENGTH (ST) TRAINING, FOLLOWED BY 15 MINUTES OF STRETCHING. Each level of intensity and activity has a closely associated level of effort. This level of effort is termed perceived exertion. It is typically measured by the modified Borg Scale, in which you rate the effort on a 1-10 scale with 1 being very easy to 10 being very, very hard. Because perceived exertion takes into consideration much more than just what your heart is doing, it is a good thing on which to focus. Learn to associate how each level of intensity feels. Level 1 intensity rates a 3-4, level 2 a 4, level 3 a 4-5, level 4 a 6-8.
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