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Workout Log Help

Workout Log

At this site, you plan and keep track of workouts (running, cycling, swimming, and so on). You can manage your log from any browser, since the data is not kept on your browsing computer, but here at the server.

Your workout log appears as an ordinary calendar (though a more detailed format is available as an option). To add a workout on a specific date, click on that day number, and fill in the form. Once the workout is submitted, a summary of it appears on the calendar. You can edit this workout (or delete it) by clicking on its summary and revising the same form.

Among the information you can specify are the type of workout (such as Run, Cycle), a subtype (Intervals, RACE), the workout's distance, duration, and pace (if you specify two, we'll calculate the third), a brief summary to appear on the calendar (if you don't want the summary we generate automatically), and a note containing whatever information you like.

You can also mark a workout as "planned", "actual", or "both". Planned and actual workouts are distinguished in the calendar by color, and weekly totals are kept for planned and actual workouts.

Cutting and Pasting

You can copy a single existing workout by clicking on it, changing the date, and selecting "Add workout".

The calendar cell for weekly totals includes a label Week:, which you can click on to obtain a form for cutting or copying that week's workouts (to a "clipboard"), or pasting into that week the workouts already copied to the clipboard. This makes it easy to enter workouts for similar work-weeks.

Plots, Totals, and Averages

Clicking on the "Plot" link at the top or bottom of the log page gives you a form for plotting the pace, distance, or duration of your workouts over time. This will also produce a tally of total and average distances, durations, and paces for the (selectable) period of the plot.

(Note that to produce, for instance, an average distance for Easy Runs, we average over only the workouts of that type for which a distance is specified or can be calculated; similarly for duration and pace. So if you tend to specify a duration or pace only for long easy runs, the average will be skewed.)


Clicking on the "Options" link at the top or bottom of the log page gives you a form with several options for customizing your log. Some options are self-explanatory. You can choose:
  • whether to use the regular (calendar) display or a more detailed one
  • how many months of your log to display at a time
  • which types and subtypes of workouts to display
  • what units to use for weekly totals (e.g., "mi" or "km" for distance totals, or "min" for duration totals).
  • whether your log is to be considered public
  • the format of the automatically generated workout summary

Making your log public

If you choose to make your log public, others who know your username can view your log, and view the details of the individual workouts (but they cannot change anything). The URL that others can use to visit your log is listed in the Options page.

Customizing the summary

When you enter a workout, unless you specify a summary for inclusion in the calendar, we generate one automatically. On the options page you can customize this process by composing a schematic "format string" that guides us in generating the summary. This string simply becomes the summary, but with two exceptions: first, variables are replaced by their values. Here are the variables:

%d distance
%udistance unit (e.g., "mi", "km")
%vpace unit (e.g., "mph", "/mi")

A format string of %s %d%u would yield the workout's subtype, a space, and the workout's distance followed by the chosen distance unit; e.g.: Fartlek 8km.

The second syntactic device is conditional inclusion. This is easiest to explain by example. The format string XXX?dYYY?ZZZ will yield different summaries depending on whether the workout has a specified distance. If a distance is specified, the summary would be XXXYYYZZZ; otherwise it would be XXXZZZ. For each of the variables listed above, you can use a question mark followed by the variable letter, followed by material to include conditionally, followed by a question mark. The material will be included if that parameter of the workout has been specified. The default format string is:

%y %s ?d%d%u? ?pat %p%v?
This generates a summary as follows: first, we include the workout type and subtype; then, if there is a specified distance, we include the distance and the chosen distance unit; then if there is a specified pace, we include the word "at", the pace, and the chosen pace unit.

One easy way to customize: if you use only one "type" of workout (say, Run), or only one subtype for each type, just eliminate the %y or the %s to save space.


  • Specify the pace (or duration) of the part of the workout whose pace most interests you (such as the fast part of a tempo run). This will make the plots more informative for you.
  • Use the summary addendum to specify things you'd like to see in the calendar in addition to the automatically provided information. You might specify the distance that "counts" (for a tempo run) or the parameters of the workout (such as "4x1600@6:00 with 2:00jog").

Suggestions and Comments . . .

. . . are very welcome.


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