Activities and workout diary
TrailRunner stores your activities in a diary. Analyze your activities. Document your training progress, personal condition and experiences.
To open the diary, use any of the methods below.
Click the diary button in the main window.
Select an activity in the activities browser and click on the > edit in diary button.
Select a route in the routes browser and select the File > New diary entry for selected route menu command. The diary window will open and a new entry has been added.
Please also note that when you import an Activity, it will automatically be added to your activities diary.
View Switch
The diary itself is a long list of entries. Above the diary list you can switch between different view modes.
Details shows the data entry fields for the current selected workout. Also enter your weblog comments and add a picture.
Workout shows statistical data about the workout.
Weeks shows a statistical data about all workouts in the table. Filter the table to view only data in these entries.
Weeks Chart
Some notes regarding the history chart in weeks: The chart reflects the current content in the diary table. You can filter the table by either filtering for a time range (Show... menu at the window bottom) or by searching for keywords in the search field.
Entries will always display as aggregates over a calendar week. In the legend on the right you can see the overall values for the displayed data. If you need to know the data for one data point, select it and you'll see the specific values in the lower legend. You can also select a range.
Fitness
Fitness is a calculated value based on pace and heart rate. The idea is that if you where very fast with a low heart rate you're fitter, while the opposite applies if you where very slow and had a high heart rate. This value is just for orientation and does not have the accuracy of the methods used in Polar watches or other biometric methods, but it gives a pretty good overall impression.
The scale of the values is in the value range of the Polar watches, but that's only a lucky coincidence. To track your overall body fitness use the fitness, weight and body fat columns (see extended columns below). Body fat is just a number you can track over time. It could either be your BMI (body mass index) or better your BIA result (body fat percentage). To learn about these indexes, visit http://en.wikipedia.org/wiki/Body_fat_percentage, also see: http://www.trailrunnerx.com/en_library.
Flag
Just as is the case for Mail.app, entries can be flagged in the leftmost column. If you start a series of exercises with the aim of reaching a certain goal, flag the first one. If you had a very good workout or a good competition result, flag it.
Extended Columns
The diary can display more data columns not visible by default. These include data fields for weight, maximum heart-rate, workout-type and speed, average cadence. You can show and hide columns with the action-button. As in all Mac applications you reorder columns.
In the column workout-type you can enter information about the type of training, such as MTB, longRun, competition or the like.
Equipment
Use the filter menu in the lower border of the window to view only diary entries for a given equipment item. You can read the milage from the charts right legend.
Search and Filter
The search field in the lower right corner will search for diary entries (including personal notes) that contain the given search term. The diary table will then only display matching entries.
This provides various ways to tag and filter diary entries, to later compare entries of the same class. For example if you want to filter for workout-types, enter for example just MTB into the search field or, for a fully qualified search, use x-workoutType:MTB.
Following some other examples on how you can tag your entries by coding custom attributes into the personal comment field:
de: Im Folgenden einige Beispiele, wie Sie Ihre Eingaben durch Kodierung mit benutzerdefinierten Attributen im Kommentar-Feld markieren könn
If you use a Polar watch and regularly measure your OwnIndex , enter the OwnIndex like ownindex:52. Later search for ownindex and see your progress on the measurement checkpoints (unfortunately not in the chart but filtered on entries with this information)
Export
If you select diary entries, Edit > Copy will put them as tab separated columns into the clipboard. An easy method to transfer entries into Excel or other analysis tools.
Where to go from here
Publish a Weblog
You can publish your diary to a web-server containing the public comments you made and the course of the route.
Import Courses from a GPS device
Import a route you've loaded from your GPS device and extend your network of tracks by merging the imported tracks with existing ones.
Improve your fitness
Use the workout schedule to Improve your fitness in small steps.