Planning and Logging Workout Data:
When a workout is scheduled on your calendar, and you double click the workout icon, the workout view appears. The workout view explains that particular workout in detail. Each workout has 2 parts: the "planned" section and the "actual" section. The "planned" section is used to plan your goals for this workout. For each workout that we have placed on your calendar (from a training plan), there is recommended duration and heart rate information. There is also a workout guide for each workout. (To see workout guide, click on the "w" icon in the workout view.) The workout guide explains how to perform the workout in detail. If you would like even more information about a workout, visit the Training plan book (go to main menu: Help-Training Plans) for a full description of how to perform the workout.

Logging Your Workout Data:
After you perform a workout, go to the workout view, and you can record your data in the "actual" section of the workout view (the lower box). There are two ways to log your workouts.

1. Automatic Download from Heart Rate monitor - PC Coach is compatible with many downloadable heart monitor models (Polar 410, 510, 520, 610, 710, 720i, 810, and Polar Coach). It is also compatible with the Timex Data Recorder, which collects heart rate, speed and distance data from Timex Bodylink system. If you have one of these downloadable monitors, set up your monitor type and preferences using the "Data Transfer center" icon. Once your monitor type has been set up, you can download your data directly into PC Coach. After you have downloaded workout data, it will appear as an icon (a Polar HRM or Timex data recorder) on the calendar. You can double click on this icon to see the downloaded data. You may leave this data on the calendar as a downloaded file, but for long-term analysis, it is better to "Link" the downloaded data to a workout type. When you link the downloaded data to a workout, the appropriate data fields (in the "actual" section) will be filled in. If you want to enter additional data, you may do so manually. (Be sure to read the "Downloading Heart Rate Monitor Data" portion of the QuickStart Guides that appears later. It gives details on how to link downloaded data to a workout.)
   
   
2. Manually: If you do not have a downloadable heart monitor, you may enter your data manually by filling in the appropriate data fields in your workout. We have set up the workouts to record appropriate data, based on the workout type. Typical data fields may include:
   
   

   	Your total time
   	Distance (if you don't have distance information, just leave this blank)
   	Other data such as number of intervals run, heart rate, etc. depending on workout type

   
   
   Then mark the workout as complete by clicking the "mark as complete" box. (It is very important that you mark workout as complete, or your data will not show up in your reports!!) Even if you use the HRM download feature or the Quicklog arrow to log most of your data, you can still enter some of your data by hand. Quicklog arrow - for fast manual data entry, just click on the Quicklog arrow (see Quicklog arrow in workout view image above) and PC Coach will copy your planned data to the actual data, and mark the workout as completed. The "Quick log" is great if you did the workout (total time, distance, etc.) exactly as planned.

   If your actual data is different from planned (if you worked out more than the recommended time, for instance) enter your actual data by typing in the data entry boxes.

Whether you download your workout data from a heart monitor, or enter workout data by hand, PC Coach will use the data you have entered in the "actual" box when you run long-term graphs and reports.