Take 5 minutes at the start of each day to complete this journal. The questions in the journal will allow your coach to monitor your recovery and progress based on your prescribed training workload.

Duration of previous days training *
Include total activity.
Average RPE of previous days training *
On average, how intense was yesterdays training session?
Best to measure this as soon as you've completed your first bowel-movement after waking up in the morning. Make sure that you measure your weight at the same time every day. As a suggestion, make sure you drink at least 600ml of water after weighing yourself. You will have dehydrated during the course of the night so it's important to start the rehydration process as soon as you wake up.
How has your weight varied since the start (1st) of the month?
Sleep Hours *
From last night.
Sleep Quality *
Sit and reach score
To do this test, sit facing the wall with your legs outstretched and feet (toes and heel) against the bottom of the wall. Make sure that the back of your knees is on the ground. Now while exhaling, run both hands down your legs towards your toes and note how far you can reach. For example: if you can't quite touch your toes, then note just how far you can reach to use as reference for this test in the coming weeks.
Average of 3 BOLT test scores (in seconds). Conduct this test 3 times to calculate average score. Take 2 normal breaths in & out your nose. On the third breathe, breath through your nose and allow a normal breath out through your nose. Hold your nose with your fingers to prevent air from entering your lungs. Time the number of seconds until you feel the first definite desire to breathe, or the first stresses of your body urging you to breathe. These sensations may include the need to swallow or a constriction of the airways. You may also feel the first involuntary contractions of your breathing muscles in your abdomen or throat as the body gives the message to resume breathing. (Note that BOLT is not a measurement of how long you can hold your breath but simply the time it takes for your body to react to a lack of air). Release your nose, stop the timer, and breathe in through your nose. Your inhalation at the end of the breath hold should be calm. Resume normal breathing. For one minute then do the test again.
Quality of morning mediation practice
Beats per minute (bpm)
Resting heart rate *
Mental Clarity *
Tiredness sensation *
Training willingness *
Overall Soreness Scale *
Any notes pertinent to training, performance and recovery.