Daily habits, running, challenges, skill progressions, a training log, and a fixed exercise routine with shorter and focused versions for the days that call for them.
Paces and rep counts move with fitness. Rest between reps varies.
Most runs. Often includes a 1-mile effort section at 5:30–7:00.
Usually just under 7:00 pace, sometimes near 6:00.
70–85 s each.
Sub-6:00 each.
2:40–3:00 each.
2–3 per ultra training cycle, very slow.
When going for a performance: three consecutive 70-mile weeks, peaking about two weeks out, then a 40-mile week before the race.
Start each cycle with 5 pull-ups and 10 push-ups (plus 15 squats for Chelsea), rest for whatever is left. Pick the cycle length and how long to go, anywhere from 5 minutes to 2 hours.
1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1-mile run. Partition the middle however you like; the round button logs 5 / 10 / 15. Skip the runs for a Century (reps only, good Murph practice).
Tap to log sets as you go. The pace line shows how many per minute you need to finish on time.
| Time | Set | Total |
|---|
| Test | Best ever | This year | Last 90 days |
|---|
Fills in from saved tests. Times count lowest as best; everything else highest.
| date | category | item | value | unit | notes |
|---|---|---|---|---|---|
| 2027-01-14 | daily | pushups | 100 | reps | |
| 2027-01-14 | daily | pullups | 70 | reps | 50/100 pull up push up 4:29 |
| 2027-01-14 | daily | mobility | 30 | min | |
| 2027-01-14 | routine | standard | 1 | done | |
| 2027-03-01 | test | dead_hang | 95 | s | |
| 2027-04-25 | race | marathon | 10440 | s | Race name here |
Long and narrow so the page can filter and graph anything. Your current spreadsheet stays the readable version.