Body Condition very bad bad so so good very good	Intensity Zones Zone # HR Range I0 < 130[bpm] I1 130-140[bpm] I2 140-150[bpm] I3 150-160[bpm] I4 160-170[bpm] I5 170-180[bpm] I6 > 180[bpm]

July

Day and Condition				Training Data																					Comment
Date	Weather	Wind	Temp [C]	Cond	Weight [kg]	RstHR [bpm]	Time (hh:mm)	Dist [km]	Dura (hh:mm)	AvgSpd [km/h]	AvgHR [bpm]	MaxHR [bpm]	MAF Speed [km/h]	MAF Power [W]	VO2max [ml/kg/min]	Calorie [Calorie]	Physical Load [mpr]	Training Level	Iacc	I1	I2	I3	I4	I5
1 (Wed)			28.0/21.5		58.5	54	03:44:24	27.0	0:56:45	28.5	143	167	37.7	230.4	51.2	971.3	2.89	3	5.2	0.5	1.5	1.5	0.3	0.0
2 (Thu)			22.5/19.5
3 (Fri)			24.5/19.5
4 (Sat)			26.5/20.5		58.8	54	04:14:37	21.7	0:46:38	27.9	132	160	41.0	238.1	53.2	678.9	2.93	1	2.8	0.9	0.6	0.6	0.0	0.0
5 (Sun)			24.0/21.0
6 (Mon)			25.0/18.5
7 (Tue)			24.5/18.0		58.3	54	03:53:40	27.0	0:58:33	27.6	138	163	37.6	230.2	51.3	960.0	2.75	3	4.7	0.8	1.2	1.3	0.1	0.0
8 (Wed)			29.0/19.5
9 (Thu)			31.5/19.0		58.5	54	03:55:54	27.0	0:56:27	28.7	143	164	38.2	233.5	51.8	954.0	2.85	3	5.1	0.6	1.3	1.6	0.3	0.0
10 (Fri)			31.0/20.5
11 (Sat)			31.0/22.0		57.7	54	04:00:44	43.2	1:56:00	22.4	0	0	0.0	0.0	0.0	124.5	2.54	0	0.0	0.0	0.0	0.0	0.0	0.0	DOGMA F
12 (Sun)			30.0/24.0		57.5	54	04:16:27	73.3	2:51:08	25.7	139	164	38.6	237.8	52.1	2401.9	2.47	3	12.2	1.8	2.1	4.4	0.6	0.0	DOGMA F
13 (Mon)			31.5/24.0
14 (Tue)			35.0/23.0
15 (Wed)			34.0/24.0		58.9	54	03:54:04	26.9	0:55:31	29.1	145	166	39.5	237.7	52.0	962.8	2.81	3	5.4	0.5	1.1	2.0	0.4	0.0
16 (Thu)			33.5/26.0
17 (Fri)			31.5/25.5
18 (Sat)			31.5/25.0
19 (Sun)			33.0/24.5
20 (Mon)			36.0/24.5		58.0	54	03:55:00	69.2	2:45:46	25.1	135	167	37.3	230.2	50.0	2270.8	2.41	4	10.8	1.9	1.7	3.1	1.3	0.0
21 (Tue)			36.0/26.5
22 (Wed)			37.0/26.5
23 (Thu)			38.0/26.5
24 (Fri)			33.0/26.5
25 (Sat)			35.5/25.0		57.0	54	03:45:41	58.1	2:14:11	26.0	132	169	39.0	215.8	48.9	1735.0	2.64	3	7.5	1.9	1.4	1.4	0.7	0.0
26 (Sun)			32.5/23.0
27 (Mon)			31.8/21.9		57.6	54	03:50:50	27.0	0:57:47	28.0	134	161	37.1	241.6	54.7	911.6	2.75	2	4.0	0.9	1.3	0.7	0.0	0.0
28 (Tue)
29 (Wed)
30 (Thu)
31 (Fri)
Total								400.26	15:18							11970.8			57.8	9.9	12.4	16.8	3.6	0.0

June

Day and Condition				Training Data																					Comment
Date	Weather	Wind	Temp [C]	Cond	Weight [kg]	RstHR [bpm]	Time (hh:mm)	Dist [km]	Dura (hh:mm)	AvgSpd [km/h]	AvgHR [bpm]	MaxHR [bpm]	MAF Speed [km/h]	MAF Power [W]	VO2max [ml/kg/min]	Calorie [Calorie]	Physical Load [mpr]	Training Level	Iacc	I1	I2	I3	I4	I5
1 (Mon)			31.5/15.5
2 (Tue)			25.5/17.5		57.2	54	03:54:31	27.7	0:55:14	30.1	144	167	41.4	242.3	53.9	974.9	2.78	3	5.3	0.6	1.2	1.3	0.7	0.0
3 (Wed)			20.0/16.0
4 (Thu)			22.0/17.2
5 (Fri)			21.0/16.0		57.6	54	03:53:52	27.7	0:59:51	27.8	133	156	37.1	229.7	51.9	902.5	2.73	2	3.8	1.0	1.1	0.7	0.0	0.0
6 (Sat)			24.5/15.5		56.8	54	03:52:38	18.2	0:40:11	27.2	143	159	38.0	224.7	52.6	662.2	2.72	3	3.7	0.4	0.3	2.4	0.0	0.0	DOGMA F
							04:42:00	18.2	0:36:04	30.4	128	158	42.0	443.7	57.9	475.6	3.36	1	1.7	0.7	0.2	0.3	0.0	0.0	DOGMA F
7 (Sun)			19.5/16.0		56.9	54	04:32:48	52.4	1:54:43	27.4	134	162	39.8	255.1	55.7	1771.6	2.89	3	7.6	2.1	2.5	1.0	0.1	0.0	DOGMA F
8 (Mon)			23.5/17.5
9 (Tue)			21.5/17.5
10 (Wed)			21.0/16.5
11 (Thu)			24.5/17.0
12 (Fri)			26.0/16.5
13 (Sat)			28.0/15.0		58.0	54	04:08:45	50.2	1:49:05	27.6	135	159	38.5	241.4	52.7	1495.5	2.69	3	6.7	1.3	1.6	2.0	0.0	0.0
14 (Sun)			26.5/18.0		57.8	54	03:59:22	26.6	1:03:24	25.2	131	151	38.5	238.1	54.2	834.5	2.52	2	3.3	1.0	1.3	0.0	0.0	0.0	DOGMA F
							05:15:45	45.4	1:38:55	27.6	132	157	45.5	229.2	51.4	1332.0	2.74	2	5.4	1.5	2.0	0.5	0.0	0.0	DOGMA F
15 (Mon)			20.5/16.0
16 (Tue)			28.0/14.5
17 (Wed)			28.0/16.0		58.3	54	03:53:44	27.0	1:02:02	26.1	123	154	39.8	229.5	52.2	813.0	2.64	1	2.5	1.3	0.4	0.1	0.0	0.0
18 (Thu)			25.5/19.0
19 (Fri)			30.5/20.0		58.0	54	03:55:20	27.0	0:57:15	28.3	139	164	38.9	244.3	54.0	958.7	2.69	3	4.8	0.8	1.1	1.4	0.1	0.0
20 (Sat)			23.0/19.5
21 (Sun)			25.5/19.5
22 (Mon)			27.5/19.0		58.4	54	04:01:23	26.9	0:57:34	28.1	138	163	38.6	245.8	54.3	925.9	2.69	3	4.5	0.8	1.1	1.3	0.2	0.0
23 (Tue)			24.5/18.0
24 (Wed)			25.0/18.0
25 (Thu)			20.5/19.0
26 (Fri)			21.6/19.0
27 (Sat)			22.5/20.0
28 (Sun)			22.0/20.5
29 (Mon)			26.0/19.5
30 (Tue)			28.0/21.5
Total								347.54	12:34							11146.4			49.2	11.7	12.9	11.2	1.0	0.0

May

Day and Condition				Training Data																					Comment
Date	Weather	Wind	Temp [C]	Cond	Weight [kg]	RstHR [bpm]	Time (hh:mm)	Dist [km]	Dura (hh:mm)	AvgSpd [km/h]	AvgHR [bpm]	MaxHR [bpm]	MAF Speed [km/h]	MAF Power [W]	VO2max [ml/kg/min]	Calorie [Calorie]	Physical Load [mpr]	Training Level	Iacc	I1	I2	I3	I4	I5
1 (Fri)			20.0/10.0
2 (Sat)			27.0/9.5		57.8	54	04:19:31	36.4	1:21:47	26.7	129	159	37.3	218.9	49.5	1098.6	2.84	2	4.2	1.4	1.4	0.3	0.0	0.0	DOGMA F
3 (Sun)			25.0/13.5
4 (Mon)			28.0/14.4
5 (Tue)			23.0/12.5
6 (Wed)			20.0/11.0		56.7	54	05:13:56	37.0	1:16:02	29.2	133	158	37.2	229.1	52.4	1088.8	2.97	3	4.6	1.2	1.5	0.8	0.0	0.0
7 (Thu)			26.0/13.5
8 (Fri)			25.5/16.0
9 (Sat)			23.0/13.2
10 (Sun)			24.0/9.0		57.9	54	04:23:34	29.9	1:05:48	27.3	133	157	38.6	243.3	52.7	992.8	2.84	3	4.2	1.1	0.9	1.2	0.0	0.0
11 (Mon)			23.5/11.0
12 (Tue)			25.0/15.2		56.6	54	04:04:18	27.8	0:57:31	29.0	148	170	36.5	231.2	51.8	1064.6	2.81	4	6.4	0.5	1.1	1.9	1.4	0.0
13 (Wed)			26.5/12.0		56.8	54	04:01:51	27.8	0:55:17	30.2	145	162	37.2	231.1	52.2	1012.6	2.62	3	5.7	0.5	1.1	2.4	0.2	0.0
14 (Thu)			25.0/14.0
15 (Fri)			23.5/12.5
16 (Sat)			27.0/12.0		56.8	54	04:05:42	51.6	1:52:44	27.4	136	160	38.0	237.1	52.2	1627.9	2.78	3	7.6	1.4	1.8	2.6	0.0	0.0
17 (Sun)			30.0/13.0		57.3	54	04:13:34	40.4	1:20:32	30.1	143	162	36.6	240.2	53.1	1324.4	2.94	3	7.0	0.7	1.6	3.1	0.0	0.0
18 (Mon)			28.0/14.0
19 (Tue)			29.5/15.0
20 (Wed)			30.5/16.5		56.8	54	04:03:25	27.8	0:58:00	28.7	137	159	37.0	237.1	53.5	949.1	2.93	3	4.4	1.0	1.1	1.2	0.0	0.0
21 (Thu)			21.5/15.1
22 (Fri)			15.0/12.0
23 (Sat)			16.5/11.0
24 (Sun)			21.0/12.5
25 (Mon)			27.0/15.5
26 (Tue)			26.5/15.0
27 (Wed)			27.5/16.5
28 (Thu)			28.5/18.5		57.5	54	03:59:44	27.9	0:57:56	28.9	135	163	38.5	247.4	55.3	940.1	2.84	3	4.3	1.0	0.8	1.2	0.1	0.0
29 (Fri)			31.5/19.8
30 (Sat)			28.5/16.0		57.3	54	04:01:16	37.5	1:24:33	26.6	129	154	36.8	221.4	50.4	1092.2	2.77	2	4.2	1.2	1.7	0.1	0.0	0.0	DOGMA F
31 (Sun)			30.5/18.5
Total								344.09	12:10							11191.1			52.6	10.0	13.1	14.7	1.8	0.0

April

Day and Condition				Training Data																					Comment
Date	Weather	Wind	Temp [C]	Cond	Weight [kg]	RstHR [bpm]	Time (hh:mm)	Dist [km]	Dura (hh:mm)	AvgSpd [km/h]	AvgHR [bpm]	MaxHR [bpm]	MAF Speed [km/h]	MAF Power [W]	VO2max [ml/kg/min]	Calorie [Calorie]	Physical Load [mpr]	Training Level	Iacc	I1	I2	I3	I4	I5
1 (Wed)			17.0/10.1		58.0	54	04:11:28	27.6	0:57:44	28.6	141	163	36.5	242.5	52.8	1010.4	2.87	3	5.2	0.8	0.9	1.8	0.2	0.0
2 (Thu)			17.5/7.3
3 (Fri)			19.5/3.5		57.3	54	04:16:31	27.4	1:01:54	26.5	137	156	36.3	228.5	52.1	948.9	2.88	2	4.3	1.0	1.3	0.6	0.0	0.0
4 (Sat)			15.4/8.0		57.3	54	04:46:07	36.7	1:19:41	27.7	136	162	36.2	231.1	52.4	1135.3	2.93	3	5.2	1.0	1.6	1.4	0.0	0.0
5 (Sun)			22.5/13.0
6 (Mon)			23.0/14.0
7 (Tue)			20.0/8.6
8 (Wed)			17.5/5.0
9 (Thu)			21.0/5.0		58.0	54	04:02:56	27.6	0:59:54	27.6	141	175	36.6	237.8	52.6	1003.5	2.79	3	5.1	0.9	1.2	1.3	0.3	0.0
10 (Fri)			20.0/14.0
11 (Sat)			27.5/12.0
12 (Sun)			23.0/11.0		57.0	54	04:01:35	37.5	1:34:42	23.7	137	153	35.8	233.9	52.7	1325.7	2.40	2	6.0	1.1	3.1	0.3	0.0	0.0	DOGMA F
							05:57:52	39.5	1:19:27	29.8	137	168	37.7	261.3	57.3	1268.8	2.84	3	6.0	1.2	0.9	1.9	0.5	0.0	DOGMA F
13 (Mon)			22.5/9.5
14 (Tue)			23.0/11.0
15 (Wed)			21.5/13.5
16 (Thu)			24.0/10.1
17 (Fri)			19.0/9.5
18 (Sat)			22.5/9.0		57.6	54	04:24:19	36.9	1:19:22	27.9	135	160	35.8	229.3	51.1	1156.7	2.91	3	5.2	1.1	1.5	1.4	0.0	0.0
19 (Sun)			25.5/11.5		56.9	54	04:13:44	37.7	1:36:32	23.4	135	150	36.0	237.8	54.0	1284.2	2.34	2	5.4	1.5	2.2	0.0	0.0	0.0
							06:07:45	39.7	1:20:10	29.7	134	162	36.1	238.6	53.1	1156.8	2.85	3	5.1	1.2	1.2	1.4	0.0	0.0
20 (Mon)			24.5/14.0
21 (Tue)			23.0/12.2
22 (Wed)			21.0/9.0
23 (Thu)			16.5/11.7
24 (Fri)			19.5/11.5
25 (Sat)			18.0/11.0		57.5	54	04:24:01	37.0	1:17:21	28.7	138	164	38.3	226.2	50.3	1142.3	3.02	3	5.5	1.0	1.4	1.4	0.3	0.0
26 (Sun)			22.0/8.0
27 (Mon)			20.0/11.5
28 (Tue)			25.5/9.0
29 (Wed)			17.5/13.3		56.7	54	04:07:39	40.6	1:20:48	30.1	140	165	43.8	275.8	57.9	1345.9	2.98	3	6.8	1.0	1.5	2.3	0.2	0.0
30 (Thu)			14.0/11.5
Total								387.91	14:07							12778.5			59.7	11.9	16.9	13.8	1.6	0.0

March

Day and Condition				Training Data																					Comment
Date	Weather	Wind	Temp [C]	Cond	Weight [kg]	RstHR [bpm]	Time (hh:mm)	Dist [km]	Dura (hh:mm)	AvgSpd [km/h]	AvgHR [bpm]	MaxHR [bpm]	MAF Speed [km/h]	MAF Power [W]	VO2max [ml/kg/min]	Calorie [Calorie]	Physical Load [mpr]	Training Level	Iacc	I1	I2	I3	I4	I5
1 (Sun)			18.0/3.0		57.6	54	07:09:58	42.6	1:29:36	28.5	153	172	36.7	233.7	51.2	1830.7	2.84	4	12.3	0.5	1.2	3.2	4.2	0.2
2 (Mon)			13.0/6.5
3 (Tue)			9.5/3.2
4 (Wed)			15.5/4.6
5 (Thu)			15.5/0.5
6 (Fri)			11.0/1.5
7 (Sat)			16.0/5.0
8 (Sun)			11.0/2.3
9 (Mon)			11.5/0.5
10 (Tue)			6.0/0.8
11 (Wed)			10.5/-2.5
12 (Thu)			11.5/3.1
13 (Fri)			9.5/0.5
14 (Sat)			14.5/4.0		57.5	54	04:36:08	34.0	1:20:09	25.5	135	162	36.4	222.8	50.3	1225.1	2.85	3	5.2	1.5	1.6	0.8	0.0	0.0
15 (Sun)			14.5/2.0		57.7	54	08:14:04	20.4	0:46:22	26.3	148	171	34.9	222.7	50.9	816.9	0.00	4	4.9	0.4	0.9	1.4	0.8	0.0	DOGMA F
							09:12:55	21.2	0:43:55	29.0	152	171	37.1	252.9	52.6	932.8	0.00	4	6.1	0.4	0.4	1.8	1.9	0.0	DOGMA F
16 (Mon)			12.5/6.0
17 (Tue)			14.5/7.5
18 (Wed)			16.5/8.5
19 (Thu)			19.5/9.5
20 (Fri)			10.0/5.2
21 (Sat)			15.5/2.0		57.9	54	07:47:42	42.4	1:31:03	27.9	141	174	38.6	233.5	51.7	1608.9	2.83	3	8.1	1.3	2.3	2.3	0.3	0.0
22 (Sun)			15.5/2.0		57.7	54	06:38:22	52.6	2:00:26	26.2	136	170	35.4	229.8	51.0	2061.8	2.85	3	9.1	2.4	3.0	1.0	0.2	0.0	DOGMA F
23 (Mon)			16.0/8.1
24 (Tue)			17.0/5.0
25 (Wed)			11.5/8.5		58.3	54	04:17:37	21.7	0:46:01	28.3	141	167	36.1	232.9	52.1	797.4	2.99	3	4.2	0.6	0.7	1.8	0.0	0.0
26 (Thu)			12.5/9.0
27 (Fri)			17.5/7.5
28 (Sat)			18.5/9.5
29 (Sun)			22.0/7.0		57.5	54	04:45:18	47.6	1:37:47	29.2	143	164	36.6	225.6	50.2	1630.5	2.90	3	8.7	1.0	2.2	2.6	0.5	0.0
30 (Mon)			20.0/11.5
31 (Tue)			17.5/14.4
Total								282.41	10:15							10904.0			58.6	8.0	12.3	14.9	7.9	0.2

February

Day and Condition				Training Data																					Comment
Date	Weather	Wind	Temp [C]	Cond	Weight [kg]	RstHR [bpm]	Time (hh:mm)	Dist [km]	Dura (hh:mm)	AvgSpd [km/h]	AvgHR [bpm]	MaxHR [bpm]	MAF Speed [km/h]	MAF Power [W]	VO2max [ml/kg/min]	Calorie [Calorie]	Physical Load [mpr]	Training Level	Iacc	I1	I2	I3	I4	I5
1 (Sun)			10.0/-4.0		58.0	54	09:02:25	44.3	1:34:50	28.0	144	174	40.0	256.4	53.8	1861.0	2.86	4	10.2	1.2	2.2	3.3	0.8	0.0
2 (Mon)			11.0/-2.0
3 (Tue)			10.0/-3.5
4 (Wed)			10.0/-3.0
5 (Thu)			13.5/-2.0
6 (Fri)			15.0/-1.5
7 (Sat)			3.5/-0.4
8 (Sun)			0.0/-4.6
9 (Mon)			7.5/-7.5
10 (Tue)			9.0/-4.0
11 (Wed)			8.0/0.0
12 (Thu)			9.0/-1.0
13 (Fri)			11.5/-1.5
14 (Sat)			14.0/-1.5		57.4	54	08:46:55	38.6	1:28:17	26.2	146	169	37.0	215.0	47.8	1659.8	2.69	4	9.4	1.0	1.7	3.1	1.1	0.0
15 (Sun)			17.0/2.5		57.4	54	07:47:36	52.6	2:03:07	25.7	145	167	36.2	240.3	51.4	2077.1	2.51	4	11.6	1.2	2.5	3.7	1.2	0.0	DOGMA F
16 (Mon)			13.5/3.0
17 (Tue)			6.5/2.7
18 (Wed)			11.0/1.5
19 (Thu)			9.5/-0.5
20 (Fri)			8.0/-1.0
21 (Sat)			14.5/-1.0
22 (Sun)			17.5/1.0
23 (Mon)			22.5/8.5		58.2	54	05:07:54	38.9	1:30:49	25.7	142	158	35.5	230.0	50.5	1325.3	2.42	3	6.7	0.8	2.5	1.9	0.0	0.0	DOGMA F
							06:50:44	24.1	0:46:41	30.9	139	158	37.1	252.5	56.6	756.6	2.91	2	3.5	0.7	1.1	0.7	0.0	0.0	DOGMA F
24 (Tue)			16.5/10.5
25 (Wed)			11.0/5.3
26 (Thu)			12.0/6.0
27 (Fri)			16.5/6.0
28 (Sat)			21.5/8.2
Total								198.50	7:23							7679.8			41.5	4.8	10.1	12.8	3.2	0.0

January

Day and Condition				Training Data																					Comment
Date	Weather	Wind	Temp [C]	Cond	Weight [kg]	RstHR [bpm]	Time (hh:mm)	Dist [km]	Dura (hh:mm)	AvgSpd [km/h]	AvgHR [bpm]	MaxHR [bpm]	MAF Speed [km/h]	MAF Power [W]	VO2max [ml/kg/min]	Calorie [Calorie]	Physical Load [mpr]	Training Level	Iacc	I1	I2	I3	I4	I5
1 (Thu)			8.0/0.0		58.3	54	09:19:13	48.1	1:49:52	26.3	138	162	36.6	245.6	52.8	1892.2	2.77	3	8.8	2.0	2.0	2.6	0.0	0.0	DOGMA F
2 (Fri)			7.5/0.4
3 (Sat)			9.0/-3.0
4 (Sun)			10.0/-2.5
5 (Mon)			11.0/-2.0
6 (Tue)			9.5/-2.0
7 (Wed)			4.5/-2.2
8 (Thu)			10.0/-3.5
9 (Fri)			9.0/-4.0
10 (Sat)			14.5/-2.5		58.3	54	09:25:54	23.9	0:53:55	26.6	146	173	39.0	252.2	54.0	1190.5	2.92	4	6.7	0.7	1.4	1.9	0.8	0.1
11 (Sun)			16.0/1.2
12 (Mon)			8.0/-2.5		58.3	54	08:28:19	76.5	2:52:46	26.6	147	167	34.7	219.9	47.4	2918.5	2.64	4	16.9	1.4	3.3	5.6	1.6	0.0	DOGMA F
13 (Tue)			16.0/-3.0
14 (Wed)			9.5/-1.0
15 (Thu)			10.0/-2.0
16 (Fri)			16.0/1.0
17 (Sat)			14.5/-0.5		58.2	54	07:50:59	58.5	2:14:29	26.1	140	163	37.4	238.2	51.7	2208.2	2.64	3	11.0	2.0	2.5	3.2	0.2	0.0
18 (Sun)			12.0/-0.5		58.3	54	08:57:55	20.3	0:48:12	25.3	132	157	37.3	255.9	53.8	811.3	2.69	1	3.2	1.2	0.9	0.3	0.0	0.0	DOGMA F
19 (Mon)			13.5/3.0
20 (Tue)			9.0/0.1
21 (Wed)			6.0/-0.4
22 (Thu)			5.0/-3.0
23 (Fri)			8.0/-6.0
24 (Sat)			10.0/-5.0
25 (Sun)			6.5/-4.5		57.9	54	09:12:52	55.1	2:07:00	26.0	148	174	35.9	226.2	48.9	2259.8	2.51	4	13.2	1.0	2.8	4.2	1.7	0.0
26 (Mon)			7.0/-4.5
27 (Tue)			9.5/-0.5
28 (Wed)			7.5/-4.0
29 (Thu)			8.0/-1.0
30 (Fri)			7.0/-4.0
31 (Sat)			8.0/-6.0
Total								282.47	10:46							11280.3			59.9	8.3	13.0	17.9	4.3	0.1

Grand Total Distance [km]	Grand Total Time (hh:mm)
2243.19	82:36