Opening local database…
Cairn
v2.1.6
History
28 Jun 2026 · 18:42
Commercial Projects
✓
26 Jun 2026 · 18:42
MoonBoard
✓
24 Jun 2026 · 18:42
Strength Training Gym
✓
Cardio
Log running as a separate history record.
Running
—
running pace
Nutrition Reference
Performance + recovery + approximate weight maintenance. This is guidance, not a logging target.
Calories and protein
- Calories: target approximately total daily expenditure from Apple Watch, with a practical range of about ±150 kcal. Do not program a deficit.
- Protein: target 160 g/day; acceptable range 150–175 g/day.
Carbohydrates
| Day type | Carbohydrates |
|---|---|
| Rest / very light | 230–300 g |
| Strength + 5 km | 300–350 g |
| 10 km Z2 | 300–375 g |
| Hard MoonBoard | 325–400 g |
| Thursday gym + 5 km | 300–350 g |
| Easy climbing | 275–350 g |
| Hard / project climbing | 325–400 g |
| Day before 20–25 km long run | 375–450 g |
Fueling
- Strength / MoonBoard / hard climbing: 40–70 g carbohydrate + 25–40 g protein before; 40–80 g carbohydrate + 25–40 g protein after.
- Easy run ≤5 km: no specific fueling required if normally fed.
- 10 km Z2: 30–60 g carbohydrate before when appropriate; normally no intra-run carbohydrate necessary.
- Long run >2 h: carbohydrate-rich pre-run meal; about 60 g carbohydrate/hour during; carbohydrate-rich meal + 25–40 g protein after.
Settings
Export
Full exports remain available here. Category exports download only one type of record.
Category exports are CSV files. Selected-entry exports are available from History. Smart import is below.
Smart Import
Import a Cairn JSON backup with preview and duplicate detection before writing data.
Preview
Choose a backup file to preview import contents.
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