Name:…………………………………………………………………………. Month:…………………………………………………………….

Training
Activity

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31
1

9
CV
Strength
Yoga
Pilates
Spin

Resting
Heart

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31
1

9
Rate
(BPM)

79
78
77
76
75
74
73
72
71
70
69
68
67
66
65
64
63
62
61
60
 59
58
57
56
55
54
53
52
51
50
49
48
47
46
45
44
43
42
41
40

Morning
Weight
10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31
1

(Kg)

79
78
77
76
75
74
73
72
71
70
69
68
67
66
65
64
63
62
61
60
59
58
57
56
55
54
53
52
51
50
49
48
47
46
45
44
43
42
41
40
 31 31
30 30
29 29
28 28
27 27
26 26
25 25
24
24
23
23
22
22
21
21
20
20
19
19
18
18
17
17
16
16
15
15
14
14
13
13
12
12
11
11
10
10
9
9
8
8
7
7
6
6
5
5
4
4
3
3
2
2
1
1

CLEAR
Colour of

Quantity
of Sleep

12+hrs

-4hrs
11
10
Urine

9
8
7
6
5
4
Quality
of Sleep

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31
1

9
Very
Deep
Normal
Restless
Bad
with
Breaks
None at
All

Tiredness
Sensatio

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31
1

9
n

Very
Rested
Normal
Tired
Very
Tired
Painful
Tiredness
 31 31 31
30 30 30
29 29 29
28 28 28
27 27 27
26 26 26
25 25 25
24 24 24
23 23 23
22 22 22
21 21 21
20 20
20
19 19
19
18 18
18
17 17
17
16 16
16
15 15
15
14 14
14
13 13
13
12 12
12
11 11
11
10 10
10
9 9
9
8 8
8
7 7
7
6 6
6
5 5
5
4 4
4
3 3
3
2 2
2
1 1
1

Willingness
Competitiv
Very Deep

Not at all
Willingnes

Unwilling

Average
Did Not

Appetite

because
Good

High
Did Not
Training

Train

Low
Poor

should
Good
Good
Poor
Very

Eat

Eat

e
s
Muscle
Soreness

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31
1

9
No Pain
Little Pain
Moderat
e Pain
Severe
Pain