Lokahi Canoe Club

Weekly Workout Record

The Weekly Workout Record serves several purposes: it provides both you and your coach with a simple way to keep track of your workouts and progress, it allows your coach to prescribe both general and specific targets for you, and it serves as a tool in the crew selection process.

Your coach will ask you to turn in a record each week, either directly to the coach or to a member who has volunteered to collect and compile the crew's workout information. You can use the forms provided here to do this.

PDF form: since most people will be using Acrobat Reader as opposed to a full-featured program, this form has been designed to be filled out, printed and turned in. If you have Acrobat Pro 7 or greater or a comparable program you will be able to save your data and you can then email the completed form as an attachment to our volunteer compiler. Please don’t email the data file, as our compiler may not have access to the software necessary to reformat the data you send.

The PDF form has been scripted to do some calculations for you, depending on your operating system and PDF software. If the form does not do any caculations, you can still fill it in and print it out.

   Print using 2010WorkoutSheet.pdf

• open the link to 2010WorkoutSheet.pdf;
• when the file opens with your PDF viewer, fill in the form and press the “Print Form” button;
• if your PDF software allows, you can save the file and then email it to coachATlokahicanoeclub.org as an attachment.

XLS (Excel 97-2003) file: if you have Microsoft Excel, version 5.1 or higher, you’ll be able to use a speadsheet version of the Workout Record. Using this file will let you keep a record of your training as well as submit the form by email.

XLSX (Excel 2007 XML) file: if you have Microsoft Excel 2007 you’ll be able to use this XLSX file, which contains some additional formatting not supported in earlier versions of Excel. Using this file will let you keep a record of your training as well as submit the form by email.

With either file, when you enter the date for Monday to start the week, the worksheet should automatically fill in the dates for the rest of the week. The worksheets are also formatted to total your workout times when you enter the time as “hours:minutes.” If you have less than an hour for an activity, you must enter “0” for the hours. For example, to enter 45 minutes you would put “0:45”; two and a half hours would be “2:30” and so on.

  You can check out this sample XLS worksheet to see how to enter the data.

   Email using WorkoutSheet2010.xls or 2010WorkoutSheet.xlsx:

• open the link to WorkoutSheet2010.xls or WorkoutSheet2010.xlsx;
• if the browser asks if you want to Open or Save the file, choose Save then open the saved file in Excel;
• if the browser opens Excel and then opens the file, do a File > Save As... and save the file to your computer;
• fill in the information and save the changes;
• use your email client to send the file as an attachment to coachATlokahicanoeclub.org.

   Print using WorkoutSheet2010.xls or WorkoutSheet2010.xlsx:

• open the link to WorkoutSheet2010.xls or WorkoutSheet2010.xlsx;
• if the browser asks if you want to Open or Save the file, choose Save then open the saved file in Excel;
• if the browser opens Excel and then opens the file, do a File > Save As... and save the file to your computer;
• fill out the form;
• use File > Print to print the filled out form in landscape mode.