Keep a simple training log 運動紀錄可以好簡單

一次活動，三欄記錄

運動紀錄可以好簡單。今日用三個欄位：做咗乜、自己覺得有幾吃力，同之後有咩感覺。日期寫喺頂，其他資料按需要加。

活動欄可以記名稱同實際時間；如果本身有記組數、次數或重量，可以一併寫低。唔記得嘅數字留空，唔使用估計扮成量度。

吃力程度用自己嘅字就得，例如「輕鬆」「有啲吃力」。呢啲係個人描述，唔係標準測試分數，亦唔用嚟同其他人比較。

恢復備註可以喺活動後或翌日補寫，註明幾時觀察。例如疲倦感、舒適程度，或者想向教練或醫護問嘅問題。紀錄本身唔會判斷你係咪已經恢復，亦唔係下一次加量嘅指示。

今日先留低一份空白範本。第 8 日記嘅係計劃同阻礙；今次記嘅係一次活動嘅細節。唔需要為填滿張表而加做運動。

One activity, three fields

A training log can be simple. Use three fields: what you did, how demanding it felt, and how you felt afterwards. Put the date at the top and add other details only when useful.

For the activity, note its name and actual duration. If you already record sets, repetitions or weight, include those too. Leave forgotten numbers blank rather than presenting a guess as a measurement.

Describe effort in your own words, such as “easy” or “felt demanding.” These are personal descriptions, not standardised test scores or a way to rank yourself against others.

Add recovery notes afterwards or the next day, stating when you noticed them. You might record tiredness, comfort or a question for a coach or healthcare professional. The log cannot tell you whether you have recovered or should increase your training.

Save a blank copy today. Day 8 recorded plans and obstacles; this template records the details of one activity. There is no need to do extra exercise to fill the page.

Blank template / 空白範本

日期 / Date: ______

活動及實際資料 / Activity and actual details: ______

個人吃力感 / Effort in your own words: ______

恢復備註及觀察時間 / Recovery notes and observation time: ______