Awesome — I went ahead and built a starter “Training OS” Excel template with variable inputs (dates + phase durations) that you can tweak as you go, plus logging + weekly rollups + a dashboard + checklists.
What’s inside (and what you can change anytime)
1) START_HERE (your control panel)
Yellow cells = inputs you can change as the season evolves:
- Plan Start Date
- Marathon Date
- Ironman Date
- Phase durations (transition/base/build/peak/taper)
Those inputs automatically drive the phase labeling in the plan calendar.
2) PLAN_CALENDAR (the plan)
Pre-built daily rows. You fill in:
- Sport (dropdown)
- Session Type (dropdown)
- Planned Duration (hrs)
- Distance / Intensity / Notes / “Mandatory?” flag
The sheet auto-computes:
- Day
- Week Start
- Week #
- Phase (based on your
START_HEREdates)
3) ACTUALS_LOG (what actually happened)
Quick logging table with dropdowns + tracking fields:
- Duration, distance, HR (optional), RPE, sleep, soreness, pain + location
- Notes fields for context
4) WEEKLY_SUMMARY (auto rollups)
Auto-calculates weekly:
- Planned vs Actual hours by sport
- Compliance %
- Planned vs Actual totals
5) DASHBOARD
- “This week” snapshot (planned vs actual)
- Readiness (avg sleep/soreness/pain last 7 days)
- Weekly trend chart (planned vs actual total hours)
6) CHECKLISTS + NUTRITION_LOG
- Daily checklist + key workout checklist template
- Fueling practice log (cal/hr, sodium, fluids, GI tolerance)
Next step (fast + high value)
If you tell me her current weekly hours (run/bike/swim/strength) and the exact marathon date, I’ll add:
- a weekly target ramp (with deload logic),
- a “key session completion” tracker,
- and a cleaner “race rehearsal” checklist for Ironman build.
Whenever you’re ready, we can also map this workbook cleanly into a web app data model (Plan sessions + Actual sessions + Checklists + Metrics) with almost no rework.
