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Cairn
v2.3.2
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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 |
| Power + 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.
Warm-up / Physio
Cossack squat daily. Use this separate routine before gym, climbing or running as needed. Exercise order follows the agreed list; doses were not finalized. Enter your physio instructions below.
Checks are saved for each day. Doses and notes remain available next time.
Settings
Maximum-load percentages
The same Strength workout alternates LIGHT / HEAVY from 21 Sep. Initial programming targets: pull-up 70–75% / 80–85%; deadlift 65–75% / 80–85%; squat 65–70% / 75–80%; bench 70–75% / 80–85% (LIGHT / HEAVY). Use a recent, technically sound estimated 1RM; a new maximum test is not required. Pull-up percentages use total system mass (body mass + maximum added load), not added load alone. These targets apply to new workouts; saved sessions keep their prescription.
How to use the ranges
Start at the lower end. Keep at least 2–3 repetitions in reserve; LIGHT should feel easier, so do not chase a heavy-day RPE. Reduce load if technique, speed or recovery deteriorates. During the taper use the lower end and less volume as needed. Event / recovery weeks do not require gym work.
Power and physio
Explosive pull-ups and jump squats start at bodyweight. Shoulder triset: light load with at least 3 reps in reserve and a fast controlled concentric. Other accessories use controlled movement and the prescribed reps / seconds; no 1RM testing for balance drills, isometrics or rehab.
Basis
These exact ranges are a programming choice for this combined strength / running / climbing block, not a directly validated protocol. The ACSM 2026 guidance supports heavier loading around 80% 1RM for strength and fast concentric actions for power.
Start at the lower end. Keep at least 2–3 repetitions in reserve; LIGHT should feel easier, so do not chase a heavy-day RPE. Reduce load if technique, speed or recovery deteriorates. During the taper use the lower end and less volume as needed. Event / recovery weeks do not require gym work.
Power and physio
Explosive pull-ups and jump squats start at bodyweight. Shoulder triset: light load with at least 3 reps in reserve and a fast controlled concentric. Other accessories use controlled movement and the prescribed reps / seconds; no 1RM testing for balance drills, isometrics or rehab.
Basis
These exact ranges are a programming choice for this combined strength / running / climbing block, not a directly validated protocol. The ACSM 2026 guidance supports heavier loading around 80% 1RM for strength and fast concentric actions for power.
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.
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