Hi runners, I hope you started training week 1 on the right foot :-)
Here is the training log that I promised you last Sun: Running Log
Just a few indications on how to make it work:
1- RUN: Under this column, you write the distance, time, intensity and comments of your run
2- CROSS-TRAINING: Under this one, add the distance, if you have one, time, intensity and comments of either biking, swimming, strength training, etc. if you do more than one activity per day, add them up and specify it in comments
3- DISTANCE: in both, run and cross-training, enter the distance of your workout in numbers and decimals. Only numbers here though, do not write 3.4m or 3 miles. Just the numbers.
4- TIME: same as above, but the total amount should be in minutes, and only integers. Let’s say you ran 34:32 minutes, write only 34. If you ran 1:05, enter 65.
5- SCHEDULE: here enter what you have to do during that week. I entered this week as a sample
6- INTENSITY: if you have a Heart Rate Monitor enter the average and the max HR, such as 142-157. If you don’t have one, enter a number from 1-5, 1 being very, very easy and 5 very, very hard. You want to be in the middle for most runs (2.5, 3)
7- COMMENTS: anything relevant that you want to remember on that workout, such as: rain, was feeling sick, great weather, hilly, etc.
8- HOURS: you don’t need to do anything here, the worksheet will add it up for you
9- SUM: same as above
Of course you don’t have to do any of these; you can just get out and run. I find that keeping up a log helps me be accountable and gives me perspective on my workouts.
Hope you find use for it too,