Training Log

Click on the link below for an online training log:

https://www.snowyoming.org/training-resources.html

A training log is only a tool to help you keep track of the type of training, resting, etc. that you are doing. It should not become a goal in itself! Don’t do hours just so you can put them into your log, training is only effective if your body is healthy and rested. Training when you are sick or over tired only tears your body down, it doesn’t make you faster!

Activity: What activity did you do?

Running, biking, rollerskiing/rollerblading/, swimming, hiking, kayaking, etc.

Time: How long did you do it for?

• This does not have to be to the minute, try to round it off to at least 10 minutes.
• Don’t turn into the person who finishes a workout and has to run around the house for 10 minutes to make sure it’s exactly 1:30 instead of 1:20! It’s silly!

RHR: Resting Heart Rate

• Take this in the morning before you get up and before you do anything else.
• If you keep this regularly it can tell you when you are getting overtired and sick.
• If it jumps more than 5 beats from normal you should take a day off
• If it jumps 9-10 beats above normal you should take time off until the HR returns to normal.
• If it doesn’t improve with rest you might want to talk to your coach and check for anemia (iron deficiency).

Mood: Mentally- How do you feel?

• On a scale from 1-5 rate the mood you are in today.
• Mood can be a good indicator of over-training or illness.
• A continual bad mood is not a good sign, you may be getting over tired or over trained.

Goal of Workout: What are you supposed to accomplish in this workout?

• What is the goal Zone for the workout?
• What is the goal length of the workout?
• Are you supposed to be exhausted from the intensity or should you be just tired from the duration?

Sleep Hours: How many hours of sleep did you get last night?

• This is a good thing to watch.
• Watch if your RHR and mood are affected by sleep.
• Should get at least 8 hours/night
• 2 of the 8 hours should be before midnight

Sleep Quality: Did you sleep well?

• On a scale from 1-5 rate how well you slept.
• It’s not just about time in the bed but time actually sleeping well in the bed!

TZ: Training Zone

It is EXTREMELY important that you pay attention to these zones and stay in the zone for the specific workout.

Zone 1: 60%-70% of Max Heart Rate: Develops basic endurance and aerobic capacity, recovery workouts, burns fat, allows your muscles to reenergize. 80%-90% of all training should be done in this zone!
Zone 2: 70%-80% of Max Heart Rate: Develops cardiovascular system, enhances the bodies ability to transport oxygen and carbon dioxide. Most long distance races are in this zone, this is why when you do a long race cooling down becomes less important e.g. there is not as much lactic acid buildup.

Zone 3: 80%-90% of Max Heart Rate: Body relies predominantly on stored carbohydrates. Aerobic metabolism can no longer keep up with the body's needs, this means buildup of lactic acid. With enhanced fitness level (from training in zones 1 & 2) your body becomes better able to clear lactic acid. This includes speed work of 10-20 minutes. Long intervals and short races or time-trials.

Zone 4: 90%-100% of Max Heart Rate: Trains fast-twitch muscles and develops speed. This includes intervals of 5 min or shorter.

Overall Training:

How did the training feel? With 5 being Excellent! and 1 being Miserable!

Notes: Is there anything else you need to write down?

The training went well, the training didn’t go well (felt tired), my HR was high because I had an exam today, I’m in a bad mood because my dog died, etc.