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Journal

What no watch measures: log training without a watch and influences such as alcohol, stress or late meals – retroactively too. Tests have their own page; weight and InBody are under Body.

Log a workout

for sessions without a watch – counts towards load, muscular strain and plan adherence

Influences

Alcohol and anything that can affect your night – retroactively too
Alcohol (glasses)
Other influences
Log or correct the last 14 days at once
DayAlcohol (drinks)Other factors
Mo 05.10.
Su 04.10.
Sa 03.10.
Fr 02.10.
Th 01.10.
We 30.09.
Tu 29.09.
Mo 28.09.
Su 27.09.
Sa 26.09.
Fr 25.09.
Th 24.09.
We 23.09.
Tu 22.09.

Further back? Choose any date above. How you react the morning after is shown just below.

Your reaction after …

Morning after vs. comparable mornings without this factor (same weekday) · 12 months
Alcohol93×
  • HRV−9 %
  • Resting HR+0.9 bpm
  • Sleep Score−8 pts
  • Sleep−11 min
  • Readiness−14 pts

Recovery: HRV back to normal on average after 0.8 days (49 cases)

Dose: 1–2 drinks HRV −7 % · 3+ drinks −10 %

fairly certain

Stress12×
  • HRV−10 %
  • Resting HR+1.3 bpm
  • Sleep Score−0 pts
  • Sleep−4 min
  • Readiness−17 pts

Recovery: HRV back to normal on average after 0.8 days (5 cases)

tendency

Caffeine after 2 pm11×
  • HRV−5 %
  • Resting HR−0.6 bpm
  • Sleep Score−11 pts
  • Sleep−30 min
  • Readiness−4 pts

tendency

Hard session the day beforeautomatic · 100×
  • HRV+1 %
  • Resting HR−0.1 bpm
  • Sleep Score−1 pts
  • Sleep−1 min
  • Readiness+1 pts

no clear effect

Late screen time9×
  • HRV−3 %
  • Resting HR−0.6 bpm
  • Sleep Score−6 pts
  • Sleep−17 min
  • Readiness−3 pts

no clear effect

Travel3×
  • HRV−7 %
  • Resting HR+1.9 bpm
  • Sleep Score−5 pts
  • Sleep−23 min
  • Readiness−15 pts

no clear effect

Late-evening trainingautomatic · 143×
  • HRV+1 %
  • Resting HR−0.1 bpm
  • Sleep Score+1 pts
  • Sleep−0 min
  • Readiness+0 pts

no clear effect

Late sauna13×
  • HRV+2 %
  • Resting HR−0.7 bpm
  • Sleep Score−1 pts
  • Sleep−1 min
  • Readiness+5 pts

no clear effect

Late meal6×
  • HRV−1 %
  • Resting HR+1.4 bpm
  • Sleep Score−7 pts
  • Sleep−25 min
  • Readiness−9 pts

no clear effect

These are patterns in your own data, not proof of cause and effect. “Fairly certain”: a clear difference over many evenings. “Tendency”: direction visible but still uncertain. “Late-evening training” (start after 7 pm) and “Hard session” are detected by Train-Ray automatically. Positive factors such as mobility, meditation or massage can be logged the same way.

All entries

60 shown
DateTypeValueDetails
05.10.2026WeightSample75 kg
05.10.2026checkinSample
04.10.2026checkinSample
03.10.2026InfluenceSample1 drinksAlcohol
02.10.2026WeightSample75.7 kg
02.10.2026checkinSample
01.10.2026InfluenceSample1Late screen time
29.09.2026InfluenceSample3 drinksAlcohol
29.09.2026WeightSample77 kg
29.09.2026checkinSample
28.09.2026checkinSample
27.09.2026checkinSample
26.09.2026WeightSample75.4 kg
25.09.2026Body fatfrom InBodySample13.2 %
25.09.2026InBodyfrom InBodySampleScore 87Skeletal muscle mass 38.6 kg · Fat mass 10.1 kg · Body fat 13.2 % · Viszeralfett-Level 4
25.09.2026InfluenceSample4 drinksAlcohol
25.09.2026checkinSample
25.09.2026InfluenceSample1Late screen time
24.09.2026checkinSample
23.09.2026InfluenceSample1 drinksAlcohol
23.09.2026WeightSample75.7 kg
23.09.2026checkinSample
21.09.2026Performance testSample55.4 ml/kg/minVO2max (estimate) · Garmin
21.09.2026checkinSample
20.09.2026WeightSample75.1 kg
20.09.2026checkinSample
19.09.2026checkinSample
18.09.2026InfluenceSample3 drinksAlcohol
17.09.2026WeightSample75.9 kg
17.09.2026checkinSample
15.09.2026InfluenceSample1Late meal
14.09.2026Performance testSample166 bpmGarmin lactate threshold · Sample
14.09.2026WeightSample75.1 kg
14.09.2026checkinSample
13.09.2026checkinSample
12.09.2026InfluenceSample2 drinksAlcohol
12.09.2026checkinSample
11.09.2026InfluenceSample3 drinksAlcohol
11.09.2026WeightSample76 kg
11.09.2026checkinSample
09.09.2026checkinSample
08.09.2026WeightSample76.3 kg
08.09.2026checkinSample
07.09.2026checkinSample
06.09.2026checkinSample
05.09.2026Performance testSample108 s (1:48/100 m)CSS swim test · 400 m 7:31 / 200 m 3:35
05.09.2026WeightSample75.9 kg
05.09.2026checkinSample
02.09.2026WeightSample75.2 kg
02.09.2026InfluenceSample1Late screen time
01.09.2026checkinSample
30.08.2026WeightSample75.5 kg
30.08.2026checkinSample
28.08.2026checkinSample
27.08.2026WeightSample75.9 kg
26.08.2026checkinSample
25.08.2026checkinSample
24.08.2026Performance testSample248 WZwift Ramp Test · Sample
24.08.2026WeightSample75.8 kg
24.08.2026checkinSample