PCRunLog © v 1.5.0 Help by Niam Dundi

Quick access: #System Requirments #Start Window Help #Entering and deleting Data Help #Statistics and Graphing Help

System Requirements

Upgrading from PCRunLog v1.4 or lower: If you happen to have PCRunlog from before and wish to keep and reuse your data file, you must contact us to upgrade the datafile at support@akcomplish.com. We will instruct you on how to send us your existing datafile, then we will update it for you to the new format and send it back along with instructions on where to put it back in your machine.

Version 1.3 did not support multiple workout types the same way v1.5 does and consequently the data formats are not compatible. Version 1.4 is similar to 1.5 however you will get error messages or warnings if you try to use it saying you are using an old version of the database.

Start Window

Enter Workouts: Click this button to add, delete or edit workout data.

Statistics / Graphs: Click this button to view statistics and graphs of your previously entered workouts. You may also print your workouts from here.

Preferences: Set application prefrences such as configuring km vs miles, colors, use default shoe etc.

Help: Click this button to view this help page. This help page is also accessible by clicking F1 anywhere while PCRunLog is running. You can also email support at support@akcomplish.com

Quit: Quits the software.


Enter Screen

Jump to the section you want documentation for by clicking on the relevant number, corresponding to the red numbers on the image.
1 Date
2 Type
3 Distance
4 Duration
5 Laps
6 Shoes
7 Custom
9 Add/Update
10 Delete/Edit

Note: You may make this window larger by grabbing the bottom right corner with your mouse and pulling it to the right/downwards. The default size (cannot be smaller) is 800 x 600.


Adding a new workout:

1 Date: Click on a date in the calendar for the workout. You can use the arrow buttons to go the previous or next month. If you click on the year (2011 shown) or month (March shown), it will give you  the option of changing them directly.

2 Type: Choose a type of workout by selecting an item from the list. This list contains all your chosen types that you created earlier. For example in the list shown the selected entry's Type is Normal and Category is Running, which is displayed as Normal (Running). See instructions for adding workout types


3 Enter Distance: When you click in the Distance text box, a slider appears on the right (for miles, km and meters). You may then use the mouse on the slider or the up/down arrow keyboard key to choose a value. Moving the slider constantly updates the value in the Distance text box. Alternatively you could type the value into the text box. Supported units for distance are miles, km, meters, yard and feet.
Note that this is the total distance, i.e. if you ran 5 miles, you would enter 5 and select "miles" from the dropdown. To enter 5 x 1 miles, you would use the Enter Laps/ Spilts/ Segments button (described below). Then total "5 miles" will be added and placed automatically in this box.  


4 Enter Duration: When you click in the Duration text boxes, a slider appears on the right (displays max 24 for hours or max 59 for minutes and 59 for seconds). If you click on "hh" it will be selected, as will "mm" and "ss" if you click on them respectively. You may then use the mouse or arrow keys on the slider to choose a value. Moving the slider updates the value in the Duration text box. Alternatively you could type the value into the text box. Note that this is the total duration of your workout.

5 Laps (Optional) If you wish to enter laps/sets/reps for your workout click the check box. The Laps/Sets/Reps will pop up. See instructions for adding laps.

6 Shoe tracking: (Optional)   Generally speaking, running shoes lose their support after 500 miles, but it could be more or less depending on the weight of the runner and whether they run on asphalt or softer trails and also varies with running style etc. In any case, many runners like to keep track of the mileage on their shoes. Just click on the shoe you wore for this workout, or leave it alone if you dont want to assign this workout to any shoe.  Clicking the Add/Edit button allows you to enter and remove shoes. See instructions for adding shoes.


7 Custom fields: (Optional) You may enter numerical or non-numerical values of your own custom fields related to the workout, eg. calories burned, steps taken, max or average heart rate, your bodyweight etc. You may also enter text values, for example "Location" is shown on the below. "Weight" shown is bodyweight which is a number. To assign a value click on the item in the list for example "Location". Then type the value in the text box/ drop down. As you type, the value will be assigned to the Location item with an "=", eg. Location="Carteret Avenue". Also you can click the down arrow to select from a list of all the values you used previously for this field. To change the value just type in a new value. To clear it press "Clear".

Note that numerical values can be graphed on the graph screen. (below)


Example of custom values "Location" which is a string.


To add  a new or edit a custom field click "Add / Edit Type". The Custom Fields screen is displayed. Enter a field (left are examples) and click Add, or Remove to take it out. Then click Done.





  8 Comments field: This is where you enter your thoughts, notes details etc. of the workout. You may enter multiple lines of information and go to the next line by clicking the enter\return key. If you keep typing on a line and reach the end, it will wrap and move to the next line. There is no limit to the amount of information you can add.

AutoFill: If this is checked then as you type your comments if the first few characters were already associated with a previously entered workout a window will pop up containing all matching strings already used before. You can click the correct one and it will copy all the text for you. This will save you from typing the same string over and over. If you want to disable this feature click AutoFill checkbox so that it is not checked.





9 Add Button: When you are done entering the values for the workout, click on the Add button, it will add the workout to the database and reset the screen values so you can enter another workout. The workout will appear in the "previously entered workouts list" below.


Adding a workout with no distance or duration (for workout types which take distance and duration): You may do this, as sometimes you just want to indicate you did a workout on a certain date and you don't want to mention these values or you forgot them. You will be prompted as follows when you add the workout:

If you click No it will take you back to the enter screen where you can enter the values, but if you click Yes it will record the workout without distance and duration values.
Note: you can choose not to display this message box in the preferences dialog.





Browse the previously entered workouts list

This list displays workouts entered previously. If you scroll to the right you can also see all the fields entered, as shown  below:


Sorting of the data in the list: The default is to display the entries in ascending order of date (except the newly added entries which show up at the top as you are adding them). You may sort by the various entry types in ascending or descending order by clicking the appropriate column header once or twice respectively.

10 Editing or Deleting a workout from your list:

Click on an item to edit or delete. It will be selected as shown. Note that the Edit and Delete buttons on the right are enabled now.  Also note that a summary of the workout shows up in the hover text in yellow.



Delete: In order to delete, click the delete button or your keyboard's Delete key and you will be shown this confirmation message. To confirm delete press Yes, or No if you changed your mind. Note that you can only delete one entry at a time.






Edit: Select one of the workout entries and you will see the Edit button is enabled. Clicking it will copy the values from the entry  into the appropriate locations on the screen. You can change any or all of the values. Click Add/Update when finished, the old entry is replaced with the new one.


Add / Edit Workout Types

Clicking on the Add / Edit type button or being prompted to add types if your workout type list is empty will bring up the Add New Workout types screen.

There are two lists, the "Suggested" types and the "Preferred" types. There is also an Add Custom Type section where you can add your personalized workout type.

The suggested list contains entries that may or may not be useful to you. If there is an entry you find useful, double click on it and it will be added to the preferred list.

The preferred list contains types you wish to use. If you don't want an entry in there anymore, you can select the entry and click the "Delete" key on your keyboard to remove it. You can also double click the entry with your mouse to delete it. (Note that you can't delete it if you have workout entries associated with this type. You must delete them first)

The Customize your own type section is where you can enter a custom type, category and units.

Categories could be Running, Biking, Swimming, Walking or any other name. (Its just a string). Example types could be: Hills (Running), Easy (Running), Speedwork (Running). Pool laps (Swimming), Lake (Swimming) etc. 

About units: Units are time and distance. Both are optional when entering data in the enter screen. So if you ran 5 miles but didn't record your time you can leave the time blank. If you ran 40 minutes but don't know how far, you can leave the distance blank. (Don't enter 0). Or if you ran and don't know either you can keep both blank.

Laps / Segments Screen

Overview: A workout can be broken down into laps or segments. A lap is a fixed distance which is covered once or more and the duration is noted each time. When the workout is completed, the total distance and or duration is calculated by summing up the individual laps. Swimming in a pool or running on a track is often broken down by laps. A segment is a part of a total workout, for example if you run a certain course, the distance to a certain landmark on the course from the starting point can be a segment, and from that point to another point another segment etc. Reps (short for repeats) are laps execulted N number of times. Sets are these reps executed a certain number of times, usually with some rest period inbetween them. All of these concepts may be entered in the Laps / Segments dialog.


  For each lap you can  assign numerical values to distance, duration, repetitions, and sets. You can also assign a Name/description for a lap (optional) and Rest description between laps (also optional) . For example if you ran 8 x 400m in 70seconds with full rest between laps, you will choose Distance 400m, hh:mm:ss.ms 00:00:70 or 00:01:10,  reps 8, and sets 1 (sets=1 is optional here, if you don't enter it, it will be assumed to be 1). Complete stop-unlimited time and click Add. Then you can enter your next lap's data.

You can enter the distance via the slider by having the focus of the mouse in the distance text box, then using the slider. Similarly you can do the same for duration by having the focus in the duration text box and moving the slider.

You can enter the distance value rapidly by using the Distance quick pick drop down  (optional)

Choose either Lap or Split. What's the difference? Suppose a runner runs 1 mile on a track which has 4 laps to the mile in 8 minutes and runs at constant speed. His lap times would be: 2 minutes 1/4 mile, 2 minutes 1/4 mile, 2 minutes 1/4 mile, 2 minutes 1/4 mile, total = 8 minutes and 1 mile.
His splits are: 2 minutes 1/4 mile, 4 minutes 1/2 mile, 6 minutes 3/4 miles, 8 minutes 1 mile.

You can assign and use a name for your lap/segment.

Rest options. (Note: this field is optional.)

i) Complete stop-unlimited time means you came to rest but you did not keep track of how long you rested before you started your next lap.

ii) Complete stop-limited time means you rested for a duration which is fixed then started your next lap.

iii) Complete stop- heart rate. You stopped and kept checking your pulse, either with a heart rate monitor or your fingers and a stopwatch. When your heart rate reached this value you resumed you next lap.

iv) Slow down entries- Similar to stop entries except you kept moving but with less intensity, eg. you "jogged" or "walked" between laps. Time means you maintained the reduced intensity for a certain period, distance denotes how far you went before resuming you hard lap, and heart rate is your goal heart rate.

After you have entered a lap select Add, and it will be added to this list. Continue until all laps are entered. Finally select Done.


Copy button makes it easier to add laps by copying the lap data into the screen after you have selected the entry in the list. You can then change values and Add them. You can remove a lap by selecting it in the list and clicking Remove, or clicking the delete key on your keyboard.
If you accidentally added your laps in the wrong order, you can click on an entry and drag drop it into the right place in the list.



Returning to the enter screen after adding laps.

The software displays the laps in the listbox and sums up the distance and duration values and sets them in the appropriate locations. You can change the values in the Distance and Duration values to something else if you wish, it won't affect the Laps entries.

If you want to change or delete a lap, you can click the check box again and the screen for laps is displayed. But you must delete the problem lap and enter it again.

Note: There are a few cases to know about if there is a mismatch between the laps total and the value entered before:
If you entered a value for distance or duration, before you entered the laps, and the laps total does not match up, two options will be presented:

 The larger laps total will replace the value you entered. (Similar dialog appears for  both distance and duration as well.)



If the laps total is less than what you entered, you will be given the option to add a partial lap automatically to make up for the distance, or to do nothing. This dialog will appear asking you what you want to do. If you say yes, the smaller laps total will replace the value you entered. (Applies to duration and distance.)

If you said No, it will ask to add a partial lap to make up the difference. In this case a 2 minute partial laps will be added. You can say NO to this partial lap, but then there will be a descrepancy between the total of the laps, and the value which will be used in the stats page for the calculations. The value in the distance/duration box is the one used for calculations later. Or you can go back to the laps screen and made the corrections at this point as well to make the totals match up.

Add Shoes

 Clicking the Add Shoe button will bring up the Add/Remove shoes screen. Assigning shoes to workouts is not mandatory, however some runners like to keep track of mileage on their shoe or shoes, so this feature is available for that purpose.



The Add/Remove Shoes screen: in the Name field type in the name of the shoe, then select the Active option and click Add. It will be added to the list as an Active shoe. The this shoe will display as an available shoe in the Enter screen. You can enter as many shoes as you wish.

Later on when you want to retire the shoe, click on the shoe in the list, select the Retired option and click the Update button.  (Text on the Add button says Update). The shoe will be updated. A retired shoe does not show up in the shoe list on the Enter screen, reducing visual clutter but it is still in the database associated with workouts. You can also Delete a shoe in the list, by clicking on it and pressing the Delete key, and it will remove it from the database, but only as long as no workouts are associated with it.

If you try to delete a shoe that has workouts associated with it, the following warning will be displayed:









Statistics Page

Note: This screen may be resized by grabbing the bottom right corner and pulling it to the right/downwards.

The Statistics page is where you can see all your entries of all your workouts, sorted by type, category, year and month. The stats displayed for these entries are the number of entries, the largest value, smallest value, average and total. These may be graphed as well. The custom values may also be examined for number of entries, the largest value, smallest value, average and total, including graphing.

When any of the three lists are clicked, the stats on the right will be recomputed automatically and displayed on the right, and the details of the workouts will be redrawn in the "Detailed" section.

1 "Type" is a clickable list. In addition to every type in the database being there will be "All-" entries for each category. For example, shown above is the category Running and all it's sub types (long, normal, speedwork etc.) The totals for All are aggregated from these types, and the calculations are shown on the right. All corresponding entries are displayed in the "Detailed" section.

2 "Year" is a clickable list. Clicking the "All" will refresh the screen for all years present in the database. Clicking on a specific year will refresh the screen just for entries from that year. You cannot CTRL select more than one year at a time.

3 "Month" is a clickable list. Clicking "All" will display all the months in that year. Clicking a month will display entries for the month/year selected (eg. 2013 June) or if  "All" is selected for years with all the Junes. (eg. June 2010, June 2011 and June 2012 etc)

4  The Shoe Tracker computes distance and duration for all the shoes that are active or retired in the database. It will calculate it based on the selections in the lists. (So if you selected June 2011 and hills, it will show the distance/duration you ran in this combination)

5  Custom value dropdown:  When you click the drop down list, all custom values found within the entries are shown. Select one of them and its stats are calculated and displayed. Bodyweight is shown as an example here.


6 Type in a string and click the Search button. ("hot" was type in here.) "hot" was searched for in all the comments that were already being displayed in the Detailed screen. From it a subset containin "hot" from the entries will be redrawn and and new stats will be calculated. Click "Clear" to blank out the search.



7   Graph button . You can visualize your distance and duration workouts in bar graphical format by clicking the Graph It button. The data graphed will be the data associated with the entries displayed by the selections in the Type-Year-Month lists combination.

The top left of the graph page contains a dropdown list containing duration, distance, and all custom values. Selecting any will redraw the graph with the appropriate data. Non-numerical custom values will not be drawn.

  • For distance values reference lines are drawn at 26.2, 13.1, 10, 5, 2, 1 miles also at 10km and 5km. (see example below)
  • For duration values reference lines are drawn at 3hrs, 2hrs, 90, 60, 50, 45, 40, 30, 20 & 10 mins. (see example below)
  • For custom values reference lines are drawn at 75% and 50% of the maximum values. (see example below)
  • In all cases, reference lines for maximum, minimum and average (in red) are also drawn

    Note: A reference line will be drawn only if your longest workout is greater than that reference value, for example if your longest run is 5 miles, 10k and higher will not get drawn. Similar logic applies for duration.

    A scroll bar is available to scroll to entries beyond the end of the page.


    8   Print button . To print all the workout entries currently displayed in the Detailed window using your default printer, press the Print button. A print preview dialog will come up first, then you can print from there by clicking the printer icon on the left. side of the toolbar. The workouts are ordered in the order they were added into the database.

    9   Return button Click this to exit the Statistics/Graph page and return to the start screen.

    To email support, send a message to support@akcomplish.com. PCRunLog software, the logos and help are copyrighted 2005-2020