Overview
The FitnessLog program tracks all your races and workouts, for biking or running. For races, it will monitor and report your personal best times for each race. The program comes prepared to track races of 1 mile, 5k, 10k, 12k, half and full marathons. If you run races of other distances, you can enter those either as one-time races or you can define a new standard race category for that particular distance.

You can also define a series of standard training workouts. For example, if you regularly run a course near home and another near work or school, you can define those as standard training runs and easily select one each time you run. Of course, you can also enter one-time training workouts as well (for example, when youUre out of town and running a hotel circuit.)

FitnessLog and this documentation are all Copyright )1994 by Paul Rekieta. It may be distributed freely for non-commercial purposes with this documentation file. All rights are reserved worldwide by the author. The author assumes no risk in the use of this software.

What gets recorded
For each type of run, several bits of information are saved. These are:
- Date of the run
- Name of the race (or workout)
- Time, Distance, and Pace
- Split times (which can be used to calculate total time)
- A section to save general notes and even a drawing if you like!

Shareware Registration
After registering the program, you will receive a code which will eliminate the startup registration screen. For now, just tap the Not Yet button to continue. To register, send US$25 to Paul Rekieta, PO Box 33142, Los Gatos, CA  95031. For more information, send email to PRekieta@eworld.com.

Opening Screen
The program opens to display your last viewed activity, or if there is none, to an empty overview. Later, you will learn how to create running or biking entries, and how to view different ones. For now, letUs setup some important initial values.

Setting preferences
After starting the application, tap the info button in the status bar, select Preferences from the popup list, then tap Program Settings to open up all the preferences.

Program Settings
This panel offers options which are generally used by the program.

Close Extras Drawer on Opening
If checked, the Extras Drawer will close when the program starts, and some memory will be saved. This option should normally be checked, especially on an older, unmodified device.

Split Times are Cumulative
During entry of split times, you can enter them either as discrete (1:00, 1:00, 1:00) or cumulative times (1:00, 2:00, 3:00). Select this option if you prefer to use cumulative times.

After reset, default log is Bike or Run
FitnessLog remembers your last log entry and comes back to it everytime you start the program. After a reset, FitnessLog forgets which log you were last in and instead, opens to the log you choose here, which is typically your primary activity.

Remove Everything
A button which you can use to remove all the FitnessLog data stored in your Newton* MessagePad* system. In addition to log entries, your preferences and Connection Kit information are also removed. This should only be used if youUre completely and permanently removing the application.

Personal Information
This panel simply allows you to record your birthday, which is used when calculating your maximum heart rate.

Fitness
This panel records your weight and heart rate information. Your weight is saved for each run or bike ride you enter. A future version of the program will graphically display your (hoped for!) weight loss over time. For now, just update this value as your weight changes and it will be saved away.

The heart rate sub-panel saves your resting and maximum heart rate, and computes your training heart rate range depending on your desired level of exertion. To determine your resting heart rate, count your pulse shortly after awakening in the morning, but before getting out of bed. This should be your lowest heart rate of the day. Your maximum heart rate can be entered directly or can be calculated in one of several ways. Tap on the Max popup to display a list of options. For men, one formula is 220 minus your age, another (developed by researchers at Ball State University) is 214 minus 80% of your age. Women use slightly different constants. These methods produce only slight differences in maximum heart rate, and a treadmill test is the most accurate determination. If you have recently had such a test, you may write in your maximum heart rate.
If you are using a heart rate monitor, you can determine your training heart range by selecting the type of workout you desire from the Training Zone popup. Moderate is 50-60%, Maintain is 60-70%, Aerobic is 70-80%, Anaerobic is 80-90%, Red-Line is 90-100% of your maximum heart rate.

A future version of FitnessLog will use these values to set goals and report results. For now, this is merely a handy guide if youUre interested in Heart Rate Training. For more information, a good reference is RThe Heart Rate Monitor BookS (ISBN 0-9634633-0-6) by Sally Edwards, published by Fleet Feet Press.

When FitnessLog generates activity reports, your calorie burn is calculated using the constants defined here. A future version may be smarter about figuring our more precisely how many calories you burn, as a function of your weight, time and distance run, and the intensity of the activity. For now, either use these values or enter those of your own choosing.

Course Definitions
Tap the down arrow three times to scroll this panel to the top of the screen. Here is where you can define standard races and custom workouts. If you already have a workout for which you know the distance, you can go ahead and enter it here. You can always come back and add, modify, or delete workouts.

The Activity popup lets you choose either Biking or Running. The Course Type popup switches between races and custom workouts.

At the bottom of the panel, New is used to define a new course, and Remove is used to delete a course. Changes are made by choosing from the Code popup and modifying the displayed information.

Code is used as a shortPhand description of the course. For races, this is usually something like 5k or Marathon. For custom workouts, this can be anything you like, such as Jones 1.

Name is a longer description of the course. For a race, it might be Bay to Breakers. For a custom workout, it could be Jones Creek Loop.

Distance is the number of miles in a fixed distance course. Time is the number of minutes for a fixed time course. Usually, you use one or the other to describe a workout. For example, you either run for 5 miles or for 45 minutes. If you always run 5 miles in 45 minutes, you could go ahead and enter both values here, and each time you enter a new run, both the time and distance fields will be filled in with these default values.

# Splits is used to define checkpoints on the course. For races, the number of splits are usually the mile points on the course. For custom workouts, this can be used for any point you choose. Tapping the Show Splits button brings up a scrolling view to store the checkpoints and the distance between each one. For example, split #1 could be Rtop of the hillS, split #2 is Rfork in the trailS, split #3 is Rcorner of Jones RdS, and split #4 is Rend of trailS. Distances can be entered, and are expressed in miles. A future version will allow you to enter times here as well.

After your course editing, tap the close box to return to the main program display.

Entering your first run or bike ride
Tap New to display a list of races and your defined workouts, as well as two generic choices P one for a race and one for a custom workout. If you choose one of the generic choices, you will first be asked to enter a distance and optionally, the number of splits, before continuing. You can also Cancel to come back to the main display.

After entering the required information, or choosing from the defined list, the main entry display will be presented after a brief pause. The main display is divided into a general upper section, and a lower section consisting of two tabs. The lower section can display different information by tapping on either the Splits or the Notes tab.

All fields are optimized for the type of input they expect and should be easy to fill in. Handwriting recognition generally works better if you donUt write ahead too many fields. For best results, write into one field and let it be translated before writing into the next field.

Fill in the form as you would expect. The Date is set to the current date, but a popup list allows you to easily select another date. The code field is read-only and may not be changed. Distance is set to the distance you entered during setup. Time and Pace are calculated from your split times. If you donUt want to use split times, enter your total time and pace will be computed.

If youUd like to enter other information about your run, tap on Notes to display a notes page for you to enter any text or drawings. The Recognizer buttons can be used just as in the Note Pad to recognize text, drawings, or just strokes.

Reports
To view summaries of your fitness activities, tap the info button and choose reports from the popup list. You will be presented with a list of available reports. This version generates two basic reports P personal records and distance summaries.

Personal Records scans all your logged races and displays your best time for each category. Tapping on a line will take you to the detail for that particular race.

Distance Summary displays your total distance, time, pace and kiloCalories for week-, month-, and year-to-date, as well as weekly and monthly averages. Tapping the Graph button displays a bar graph of your distance for the previous 6 weeks. Tapping Table takes you back to the tabular view.
In either view, you can change the ending date to look at earlier entries. The scroll arrows can be used to view all the report panels.

Command Summaries
The info button is used to set your preferences, go to the reports module, switch between the biking and running log, and to display the ubiquitous about box.

The New button is used to make a new log entry. A popup list of all the standard races and custom workouts is presented. The New button works in both the detail view and the overview.

The action button works to Print, Fax, Beam, and Mail a log entry. Duplicate can be used to duplicate a record (this might be helpful if you regularly run the same course and want to quickly enter mostly the same values.) Delete is used to delete a log entry. And, you can Move a record to or from a storage card by the final menu pick.

The Find button can be used within the program, or globally, to find one or more log entries. You can find either a text string, or find all log entries before or after a specified date.

In the detail view, the Up and Down arrows scroll backwards or forwards through your logged entries, up to the first or last entry. In the overview, you scroll up or down a page at a time.

The overview button will present you with a list of all entries logged, beginning with the most recently viewed. The list may be scrolled up and down. In the overview, there are buttons to quickly scroll to the First or Last item in the list. Tapping a line will take you to the detail view for that entry.

In the overview, the Filter button is used to view only specified entries. For example, you might want to look only at the 10k runs youUve done. Tap the Filter button, and choose 10k from the popup list. The overview will be redrawn showing only 10k runs. Filter can also be used to show only races or training runs. Filtering only works while in the overview. When you go back to the detail view, all log entries will be displayed.

Connection Kit
FitnessLog completely supports the Newton Connection Kit.

Newton is a trademark of Apple Computer, Inc.
