What does my workout log look like?

• Question Verbatim from You: “What does my workout log look like?”
• Interpretation of the Question (an attempt to make the question slightly more precise, computable and scientific): What the workout log you sent contains: which days it covers and how often you trained, which sessions came from your own log and which only from your watch, what each session records, and anything in it that looks wrong or was filled in by the assistant that built it.

• Time range: 2026-01-02 to 2026-11-03, 306 days.
• Gaps: you trained on 281 of the 306 days. The 25 days without a session include 10 you marked OFF (another 9 OFF days have a session anyway); the only stretch of three days or more is 02-02–02-08 (7 days).
• Frequency: a median of 6 strength sessions a week (middle half 4–6, over 43 full weeks); in all, 226 strength, 173 cardio, 143 walk, 34 Pilates, 27 other.
• Quantities: per session, when, type and focus, minutes, heart rate, active calories and place. Not recorded: sets, reps and weights — a weight appears in the notes of only 6 of 603 sessions.
• Where it came from: 291 sessions are in both your log and your watch, 220 only on the watch (mostly walks), 19 only in your log, and 73 were split or assumed by the assistant that built the file.
• Problems found: 7 — 1 high, 3 medium, 3 low; 4 actions recommended by PerSci. Both are at the foot of the page.

None yet. Questions this log could be asked — the first is your own:

• Which two or three lifts should I track, and am I getting stronger on them? Needs the weights this file does not have, from now on.
• Does my hip or elbow pain follow how much, or what, I trained the days before? Needs the daily pain rating.
• Does walking more go with more or less back and hip pain? Needs the walks here plus Apple Health steps.

• Data sources:
  • Devices: Apple WatchApple Watch is Apple's smartwatch. Started as a workout, it records the session's duration, heart rate and an estimate of calories burned. More at apple.com/watch workouts, exported with Health Auto ExportHealth Auto Export is a phone app that copies data out of Apple Health, including Apple Watch workouts, into files. More at healthyapps.dev.
  • Textual sources: your own training log, a Google SheetGoogle Sheets is Google's online spreadsheet; your own training log was kept in one. More at google.com/sheets/about, with its notes.
  • As sent: one spreadsheet, “Workouts_2026_shared.xlsx”, sent by WhatsApp on 2026-11-03, in which an assistant had already joined the two (see “How the file was built”). PerSci read it as sent and changed nothing.
• Dates: 2026-01-02 to 2026-11-03.
• Every value on this page is in tidy.csv beside it.

Third parties: Apple (the watch), the maker of Health Auto ExportHealth Auto Export is a phone app that copies data out of Apple Health, including Apple Watch workouts, into files. More at healthyapps.dev, Google (the sheet) and WhatsApp (Meta) each held this data before PerSci did. PerSci sent it to none of them.

306 days; a session on 281. Days without one, by month:

• 2026-02: 8
• 2026-03: 2
• 2026-05: 5
• 2026-06: 3
• 2026-07: 4
• 2026-08: 3

The one stretch of 3+ days: Mon 2026-02-02 to Sun 2026-02-08. The days around it are labelled “Planned medical break: deload” and the week after starts “Medical: off / recovery”.

Sessions per week by kind. Two a day is common: strength then cardio, or a walk.

Every column in the file, what it holds and where it came from.

What the file does not record: the exercises in a session, and the sets, reps and weight of each. Where your notes mention a weight it is under Browse the data; there are 6 such sessions. Nor does it rate pain or effort: the injury columns are sentences and phase labels, not a score.

Since you flew to San Francisco on 2026-10-02: a new country, new gyms and Pacific time, so the natural place to start any question. 111 sessions on 33 of 33 days: 25 strength, 20 cardio, 51 walk, 9 Pilates, 6 other. Cities: São Paulo → San Francisco, San Francisco, San Francisco → Los Angeles, Los Angeles. Injury noted on 22 of those days: Right hip; Left elbow.

Every row of the file, as sent. Type in the box to show only rows containing it — an exercise, a city, “elbow”, “split”.