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| Like anything else that is
important, monitoring our progress is key to help us make sure we are
using putting in the right effort level. Keeping a training log
not only provides us added motivation, but helps us to see what we have
really accomplished. This can be done with a simple system like making a notation on a calendar you dedicate to your log. There are some online systems where you can log your exercise workouts. |
I keep a very detailed training log, using Microsoft Excel. I use a new
"sheet" for each year with a summary sheet where I can compare years and
generate the type of graphs shown in this website. I have a pull
down for the type of exercise, some which include auto entered distance
numbers for courses I often run. All of the other data comes from
my heart rate monitors. I use a Polar 720i for cycling and a Polar
S625X for running (which records distance). The speed or pace is
calculated from the entered distance and total time. The "Effort"
column is personalized for me and is calculated from the the pace and distance combination for
running and the average speed/climb combination for cycling.
The table below shows two weeks of exercise data. |
|
| Franz Training Log 2006 |
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Speed |
HRM Data |
Run |
Swim |
Biking |
|
Type of |
Distance |
Effort |
Time |
Pace |
Avg. Spd |
HR Avg |
HR High |
Dist. |
Dist. |
Road. |
MTB |
| Date |
Exercise |
(Miles) |
|
(h:m:s) |
min/mile |
(mile/hr) |
|
|
(miles) |
(miles) |
(miles) |
(miles) |
| |
|
|
|
|
|
|
|
|
|
|
|
|
| Total |
9/9/2006 |
|
|
17:24:26 |
|
|
136 |
176 |
51.4 |
0.7 |
111.9 |
10.0 |
| 9/10/2006 |
Bike-Road (CA) |
28.20 |
Moderate |
2:04:40 |
|
13.6 |
103 |
145 |
0 |
0.00 |
28.2 |
0 |
| 9/11/2006 |
Bike-MTB (CA) |
16.00 |
Moderate |
2:09:00 |
|
7.4 |
110 |
152 |
0 |
0.00 |
0 |
16 |
| 9/11/2006 |
Run (10.2) |
10.20 |
Moderate |
1:28:03 |
08:38 |
0.0 |
144 |
156 |
10.2 |
0.00 |
0 |
0 |
| 9/12/2006 |
Swim (CA) |
0.94 |
Moderate |
0:44:58 |
|
0.0 |
111 |
|
0 |
0.94 |
0 |
0 |
| 9/12/2006 |
Bike-Road (CA) |
38.30 |
Fast |
2:35:09 |
|
14.8 |
126 |
180 |
0 |
0.00 |
38.3 |
0 |
| 9/13/2006 |
Bike-Road (Multi Leg) |
22.30 |
Very Fast |
1:11:33 |
|
18.8 |
140 |
152 |
0 |
0.00 |
22.3 |
0 |
| 9/13/2006 |
Run (Multi Leg) |
6.08 |
Very Fast |
0:44:34 |
07:20 |
0.0 |
159 |
166 |
6.08 |
0.00 |
0 |
0 |
| 9/13/2006 |
Bike-MTB (CA) |
10.70 |
Moderate |
1:14:21 |
|
8.7 |
122 |
152 |
0 |
0.00 |
0 |
10.7 |
| 9/14/2006 |
Run (11.9) |
12.10 |
Moderate |
1:48:23 |
08:57 |
0.0 |
134 |
149 |
12.1 |
0.00 |
0 |
0 |
| 9/14/2006 |
Bike-Road (CA) |
24.30 |
Moderate |
2:07:45 |
|
11.5 |
119 |
152 |
0 |
0.00 |
24.3 |
0 |
| 9/15/2006 |
Recovery Day |
N/A |
Easy |
0:00:00 |
|
0.0 |
|
|
0 |
0.00 |
0 |
0 |
| 9/16/2006 |
Run (CA) |
22.00 |
Very Fast |
3:04:22 |
08:23 |
0.0 |
146 |
162 |
22 |
0.00 |
0 |
0 |
| Total |
9/16/2006 |
|
|
19:12:48 |
|
|
129 |
180 |
50.4 |
0.9 |
113.1 |
26.7 |
| 9/17/2006 |
Bike-Road (CA) |
58.60 |
Fast |
3:54:20 |
|
15.0 |
133 |
164 |
0 |
0.00 |
58.6 |
0 |
| 9/18/2006 |
Run (10.2) |
10.20 |
Moderate |
1:27:46 |
08:36 |
0.0 |
142 |
157 |
10.2 |
0.00 |
0 |
0 |
| 9/18/2006 |
Run (4.6) |
4.64 |
Fast |
0:38:37 |
08:19 |
0.0 |
144 |
155 |
4.64 |
0.00 |
0 |
0 |
| 9/19/2006 |
Swim (CA) |
0.71 |
Moderate |
0:45:00 |
|
0.0 |
|
|
0 |
0.71 |
0 |
0 |
| 9/19/2006 |
Bike-Road (CA) |
24.00 |
Very Fast |
1:23:22 |
|
17.3 |
144 |
174 |
0 |
0.00 |
24 |
0 |
| 9/20/2006 |
Run (8.0) |
7.99 |
Repeats |
1:08:21 |
08:33 |
0.0 |
140 |
168 |
7.99 |
0.00 |
0 |
0 |
| 9/20/2006 |
Run (CA) |
1.00 |
Easy |
0:09:08 |
09:08 |
0.0 |
132 |
|
1 |
0.00 |
0 |
0 |
| 9/20/2006 |
Run (CA) |
5.08 |
Moderate |
0:43:37 |
08:35 |
0.0 |
141 |
148 |
5.08 |
0.00 |
0 |
0 |
| 9/21/2006 |
Run (8.0) |
7.99 |
Fast |
1:05:44 |
08:14 |
0.0 |
|
|
7.99 |
0.00 |
0 |
0 |
| 9/21/2006 |
Bike-Road (CA) |
24.30 |
Select |
0:00:00 |
|
0.0 |
|
|
0 |
0.00 |
24.3 |
0 |
| 9/22/2006 |
Run (4.6) |
4.64 |
Easy |
0:44:35 |
09:37 |
0.0 |
129 |
140 |
4.64 |
0.00 |
0 |
0 |
| 9/22/2006 |
Bike-Road (CA) |
17.60 |
Very Fast |
0:55:25 |
|
19.2 |
121 |
154 |
0 |
0.00 |
17.6 |
0 |
| 9/23/2006 |
Recovery Day |
N/A |
Easy |
0:00:00 |
|
0.0 |
|
|
0 |
0.00 |
0 |
0 |
| Total |
9/23/2006 |
|
|
12:55:55 |
|
|
136 |
174 |
41.5 |
0.7 |
124.5 |
0.0 |
|
