We now have a new training log system. We are using google docs to do online training log for our athletes. It was developed by the coaches and works extremely well. It
is an online training log that allows the coaches to access
the training of all the athletes on a team. If you want to be added to the online training log please email uwski@yahoo.com
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.
Rotational Analysis
- The purpose of this is to analyze the entire rotation
and compare it to the last rotation so you can see if
there are any changes or trends you need to address.
- If your average RHR and/or Mood is higher this rotation
that it was last rotation, you should determine if there’s
a reason or if you might be slowly getting over tired.
- The Zone Analysis section is used to help determine
if you are doing 80-90% of your hours in Zone 1. If you
do not reach your goal hours due to tiredness or illness
don’t worry.
- Write in the notes anything you think might have gone
exceptionally well or badly in this rotation. Also things
like, “I was sick and couldn’t train for 6 days
this rotation”. Imagine you are writing a note about
your training to a coach and you are trying to explain
how everything went.
