| Day of the week | Exercise | Duration (min) | Intensity | Category | Observations | Sequences | Repetitions |
|---|---|---|---|---|---|---|---|
| Monday | Race | 30 | High | Cardio | Outdoor running | ||
| Wednesday | Strength training | 45 | Medium | Bodybuilding | Focus on legs | ||
| Saturday | Yoga | 20 | Low | Stretching | Relaxation | ||
| Sunday | Squat | 15 | Medium | Bodybuilding | Thigh focus | 3 | 15 |
| Date | Sleep | Wake up | Hours slept | Sleep Quality | Observations |
|---|---|---|---|---|---|
| 05/01/2025 | 22:30 | 06:30am | 8 hours | good | I woke up rested |
| 06/01/2025 | 23:00 | 06:00am | 7 hours | Regular | Light sleep, woke up several times |
| 07/01/2025 | 21:45 | 06:15am | 8,5 hours | Excellent | I slept well all night |
| Date | 500 ml | 500 ml | 500 ml | 500 ml |
|---|---|---|---|---|
| 05/01/2025 | ❌ | ✔️ | ✔️ | ✔️ |
| 06/01/2025 | ✔️ | ❌ | ✔️ | ✔️ |
| 07/01/2025 | ✔️ | ❌ | ✔️ | ✔️ |