Workout Logs

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pr element. Form Instructions and Distinctions

Athlete Name*

Facilitator*

Workout Date*

Time of Day*

Duration (minutes)*

Enter zero (0) if ill and missed the workout.

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Running Energy

How much energy did you have during the workout? None: No energy. You feel terrible, stiff and sore. Little: Legs heavy. You’re okay at a slow pace, but any faster feels awful. Some: Moderate energy, still somewhat heavy-legged. Quick pace okay for a while. Ample: Legs feel sufficiently loose and robust for a long run or a rapid tempo. Abundant: Legs feel strong and powerful enough for racing.

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Energy at Middle*

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Energy (at End)*

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Exertion The effort needed to sustain your pace from moment to moment during the workout.

Mild:Very slow, normal breathing, gentle push. Light: Slow, conversational breathing, holding yourself back. Steady State:Quick, relaxed tempo, huffing between phrases. Threshold: Rapid, pressing tempo; audible breathing. Ragged Edge: Forced pace; heavy breathing; unsustainable. Maximum:Straining pace; as fast as you can run.

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Exertion (at Beginning)*

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Exertion (at Middle)*

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Exertion (at End)*

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Workout Effort (As a Whole): How hard was the workout as a whole? Note, you can’t say how hard a workout was until the workout has ended.

Very Easy: Very short and very slow. You recover in less than twelve hours. Easy: Short and slow. A twelve-hour recovery is needed. Moderate:Intermediate tempo and duration. Twenty-four-hour recovery. Hard: Noticeably fatiguing workout. 48 to 60 hours for recovery. Very Hard: Majorly fatiguing. More than 60 hours for recovery. All-Out: Couldn’t have run faster for the distance or farther without slowing down. You need one day of recovery for every all-out/eager racing mile.

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Effort (of entire workout)*

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Attitude (towards the workout effort): How did you feel about the workout?

Oppressed: Unpleasant, detestable drudgery. Burdened: Duty-bound to perform. No pleasure. Wearisome. Satisfied: Pleasant, okay; neither positive nor negative. Enjoyed: Pleasurable, delightful or fun. Exhilarated: Feeling of supreme well-being, including mild euphoria.

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Attitude (regarding effort)*

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Workout Energy Pattern*

Life Energy How did you feel at work and at home since your last workout? (Record the lowest you felt.)

Exhausted: Non-functional. Must go to sleep. Weary: Stressed out; irritable and badly in need of a nap. Able: Can function at work or play, but not cheerfully. Rested: Good energy through the day, but you need to sleep early. Energetic: Good energy through the day and evening.

Life Energy (since last run)*

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Ability-Building Purpose What ability was the exertion structure designed to build?

Stamina: The ability to run long (90-120 minutes) and slow (light exertion). Power: The ability to run relaxed for the first half of any racing distance. Tempo: The ability to run comfortably for the first half of any racing distance. Speed: The ability to take exertion up a notch on the last stretch of a race. Endurance: The ability to sustain discomfort on the second half of a race.

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Ability-Building Purpose*

Stamina
Tempo
Power
Speed
Endurance

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Workout Pain (Injury): How badly were you injured? (Don't mark if not injured.)

Tender: Non-specific discomfort. Twinge: Darting pain with each step. Ache: Chronic burning pain; deep and dull. Sore: Major injury; causes limping. Severe: Too painful to run on.

Injury (only if injured)

Injury Location(s)

Left Hip
Right Hip
Left Knee
Right Knee
Left Foot
Right Foot
Other (Describe in Comments)

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Colds or Illness (Check symptoms, including any and all “allergy” symptoms).

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Colds or Illness

Achy joints
Coughing
Fever
Head cold
Sore Throat
Stress cold / Feeling run down
Illness lingering beyond a week
Other

Comments

This field is for validation purposes and should be left unchanged.

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FITNESS LEVEL 4 Log

Running Energy

Exertion The effort needed to sustain your pace from moment to moment during the workout.

Workout Effort (As a Whole): How hard was the workout as a whole? Note, you can’t say how hard a workout was until the workout has ended.

Attitude (towards the workout effort): How did you feel about the workout?

Life Energy How did you feel at work and at home since your last workout? (Record the lowest you felt.)

Ability-Building Purpose What ability was the exertion structure designed to build?

Workout Pain (Injury): How badly were you injured? (Don't mark if not injured.)

Colds or Illness (Check symptoms, including any and all “allergy” symptoms).

Running Energy

Exertion The effort needed to sustain your pace from moment to moment during the workout.

Workout Effort (As a Whole): How hard was the workout as a whole? Note, you can’t say how hard a workout was until the workout has ended.

Attitude (towards the workout effort): How did you feel about the workout?

Life Energy How did you feel at work and at home since your last workout? (Record the lowest you felt.)

Ability-Building Purpose What ability was the exertion structure designed to build?

Workout Pain (Injury): How badly were you injured? (Don't mark if not injured.)

Colds or Illness (Check symptoms, including any and all “allergy” symptoms).