APPENDIX: TRACKING FORMS & TEMPLATES
Appendix D
Sleep & Recovery Log
Complete each morning within 30 minutes of waking, before coffee or screens.
Date: _____________ Day: _____________
Sleep data:
| Parameter | Value |
|---|---|
| Bedtime (lights out) | |
| Estimated sleep onset (approx.) | |
| Wake time | |
| Total time in bed (hrs) | |
| Estimated total sleep (hrs) | |
| Number of night wakings | |
| Wearable sleep score (if applicable) |
Morning readiness:
| Parameter | Score (1–10) | Notes |
|---|---|---|
| Overall energy upon waking | ||
| Mental clarity / alertness | ||
| Motivation to train | ||
| Muscle soreness | ||
| Mood | ||
| Overall Readiness Score (average) |
Readiness action:
- Score 8–10: Proceed with planned training as scheduled
- Score 5–7: Train at 80% planned intensity; reduce volume if needed
- Score 1–4: Active recovery only (walk, stretch, yoga); investigate cause
Recovery factors last night:
| Factor | ☐ Yes / ☐ No | Notes |
|---|---|---|
| Alcohol consumed | ||
| Caffeine after 2 PM | ||
| Screen use within 1 hr of bed | ||
| Room temperature comfortable | ||
| High-stress evening | ||
| Ate within 2 hrs of bed | ||
| Magnesium / sleep supplement taken |
HRV (if tracked by wearable): _______ ms RHR upon waking: _______ bpm