publish: fitness-tracker-calculator
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<script defer src="https://analytics.4ort.xyz/script.js" data-website-id="d3ed927c-888a-4a6c-ae5f-0b1c613ddf5b"></script>
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<script defer src="https://analytics.4ort.xyz/script.js" data-website-id="d3ed927c-888a-4a6c-ae5f-0b1c613ddf5b"></script>
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</head>
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</head>
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<body>
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<body>
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<fort-nav><nav class="fort-nav" data-fort="nav"><a href="/">Alexander West</a><a href="/prairie-sketches.html">Prairie Horizons • Alexander West</a><a href="/films/spaceX-workflow.html" class="active" aria-current="page">SpaceX Workflow & Precision</a></nav></fort-nav>
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<fort-nav><nav class="fort-nav" data-fort="nav"><a href="/">Alexander West</a><a href="/fitness-journal.html">Fitness Journal System for Office Workers • Alexander West</a><a href="/fitness-tracker-calculator.html">Fitness Tracker Calculator</a><a href="/prairie-sketches.html">Prairie Horizons • Alexander West</a><a href="/films/spaceX-workflow.html" class="active" aria-current="page">SpaceX Workflow & Precision</a></nav></fort-nav>
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<h1>SpaceX Workflow & Precision</h1>
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<h1>SpaceX Workflow & Precision</h1>
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<p>As a municipal data entry specialist, I thrive on efficient processes. This short film explores how SpaceX’s rigorous workflow inspires my own balance between municipal bookkeeping and prairie sketching.</p>
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<p>As a municipal data entry specialist, I thrive on efficient processes. This short film explores how SpaceX’s rigorous workflow inspires my own balance between municipal bookkeeping and prairie sketching.</p>
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<img src="https://images.pexels.com/photos/586054/pexels-photo-586054.jpeg?auto=compress&cs=tinysrgb&dpr=2&h=650&w=940" alt="SpaceX rocket launch" style="max-width:100%;height:auto;">
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<img src="https://images.pexels.com/photos/586054/pexels-photo-586054.jpeg?auto=compress&cs=tinysrgb&dpr=2&h=650&w=940" alt="SpaceX rocket launch" style="max-width:100%;height:auto;">
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<p>Watch the film (live soon) on my 4ort.mov channel:</p>
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<p>Watch the film (live soon) on my 4ort.mov channel:</p>
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<fort-film name="alexander-west"></fort-film>
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<fort-film name="alexander-west"></fort-film>
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<h2>Live Facts about SpaceX</h2>
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<h2>Live Facts about SpaceX</h2>
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<fort-kg query="SpaceX" limit="3"><ul class="fort-kg" data-fort="kg" data-query="SpaceX"><li>SpaceX — American spaceflight and AI company</li><li>Spacex — contemporary art gallery in Devon, England</li><li>spaceX — Single, released 2021-03-25</li></ul></fort-kg>
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<fort-kg query="SpaceX" limit="3"><ul class="fort-kg" data-fort="kg" data-query="SpaceX"><li>SpaceX — American spaceflight and AI company</li><li>Spacex — contemporary art gallery in Devon, England</li><li>Spacex — Musical work</li></ul></fort-kg>
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<h2>Related Works</h2>
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<h2>Related Works</h2>
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<p>See @adam-pollard’s film on diagnostic logic, another look at precision in systems.</p>
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<p>See @adam-pollard’s film on diagnostic logic, another look at precision in systems.</p>
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<fort-citizen name="adam-pollard"><div class="fort-citizen" data-fort="citizen" data-citizen="adam-pollard"><a class="fc-name" href="https://adam-pollard.4ort.net" rel="noopener">adam-pollard</a><a class="fc-visit" href="https://adam-pollard.4ort.net" rel="noopener">visit adam-pollard.4ort.net →</a></div></fort-citizen>
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<fort-citizen name="adam-pollard"><div class="fort-citizen" data-fort="citizen" data-citizen="adam-pollard"><a class="fc-name" href="https://adam-pollard.4ort.net" rel="noopener">adam-pollard</a><a class="fc-visit" href="https://adam-pollard.4ort.net" rel="noopener">visit adam-pollard.4ort.net →</a></div></fort-citizen>
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"title": "Alexander West",
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"title": "Alexander West",
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"href": "/"
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"href": "/"
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},
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{
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"rel": "fitness-journal.html",
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"title": "Fitness Journal System for Office Workers • Alexander West",
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"href": "/fitness-journal.html"
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},
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{
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"rel": "fitness-tracker-calculator.html",
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"title": "Fitness Tracker Calculator",
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"href": "/fitness-tracker-calculator.html"
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},
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{
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{
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"rel": "prairie-sketches.html",
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"rel": "prairie-sketches.html",
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"title": "Prairie Horizons • Alexander West",
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"title": "Prairie Horizons • Alexander West",
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"description": "contemporary art gallery in Devon, England"
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"description": "contemporary art gallery in Devon, England"
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},
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},
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{
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"label": "spaceX",
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"label": "Spacex",
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"id": "spacex-797a13ab",
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"id": "spacex-3b6856ad",
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"url": "",
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"url": "",
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"description": "Single, released 2021-03-25"
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"description": "Musical work"
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}
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}
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]
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]
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}
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}
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<!DOCTYPE html>
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<html lang="en">
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<head>
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<style id="fort-styles">
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<meta charset="UTF-8">
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<meta name="viewport" content="width=device-width, initial-scale=1.0">
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<title>Fitness Journal System for Office Workers • Alexander West</title>
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<meta property="og:type" content="website">
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<meta property="og:title" content="Fitness Journal System for Office Workers • Alexander West">
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<meta property="og:description" content="How I apply municipal data precision to athletic tracking">
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<meta property="og:image" content="https://images.pexels.com/photos/416754/pexels-photo-416754.jpeg?auto=compress&cs=tinysrgb&dpr=2&h=650&w=940">
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<meta property="og:url" content="https://alexander-west.4ort.net/fitness-journal.html">
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<meta name="twitter:card" content="summary_large_image">
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<meta name="description" content="How I apply municipal data precision to athletic tracking">
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<style>
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<script defer src="https://analytics.4ort.xyz/script.js" data-website-id="d3ed927c-888a-4a6c-ae5f-0b1c613ddf5b"></script>
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</head>
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<body>
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<header>
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<div class="tag">WEISER • IDAHO</div>
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<h1>Fitness Journal System</h1>
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<p>Applying municipal data precision to athletic tracking</p>
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</header>
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<main>
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<p>Every morning before the municipal office opens, I track my fitness metrics with the same precision I use for QuickBooks entries. The discipline of data entry translates directly to athletic performance tracking.</p>
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<figure>
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<img src="https://images.pexels.com/photos/416754/pexels-photo-416754.jpeg?auto=compress&cs=tinysrgb&dpr=2&h=650&w=940" alt="Fitness journal with running shoes">
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<figcaption>Morning journal entry: 5km run, 22:45, 78% max HR. Weiser River Trail, 06:15 MDT.</figcaption>
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</figure>
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<h2>The System</h2>
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<ul>
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<li>05:30 - Wake, hydration check, baseline metrics logged</li>
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<li>05:45 - 5km run with heart rate monitoring</li>
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<li>06:30 - Post-run metrics: HR recovery, perceived exertion, notes</li>
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<li>18:00 - Evening review: compare AM/PM metrics, adjust tomorrow's plan</li>
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</ul>
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<div class="metric">
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<strong>Current metrics:</strong> 5km PR: 21:18, Avg weekly distance: 32.4km, HR recovery rate: 62bpm in 2min
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</div>
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<h2>Methodology</h2>
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<p>I use the same spreadsheet discipline for fitness tracking as I do for municipal data entry. Each metric is logged with timestamp, conditions, and notes. The key is consistency - just like balancing the books, you can't skip a day and expect accurate trends.</p>
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<p>The system includes:</p>
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<ul>
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<li>Daily metrics spreadsheet (Google Sheets)</li>
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<li>Weekly trend analysis</li>
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<li>Monthly performance review</li>
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<li>Annual goal setting</li>
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</ul>
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<h2>Balancing Office and Athletics</h2>
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<p>The same principles apply: precision, consistency, and review. In the office, I track data entry accuracy and processing times. On the trail, I track pace, heart rate, and recovery. Both require the same attention to detail.</p>
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<p><fort-citizen name="bobby-ledbetter"><div class="fort-citizen" data-fort="citizen" data-citizen="bobby-ledbetter"><a class="fc-name" href="https://bobby-ledbetter.4ort.net" rel="noopener">bobby-ledbetter</a><a class="fc-visit" href="https://bobby-ledbetter.4ort.net" rel="noopener">visit bobby-ledbetter.4ort.net →</a></div></fort-citizen></p>
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</main>
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<footer>
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alexander-west.4ort.net — updated 18 Aug 2026<br>
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<a href="index.html">Return to work journal</a>
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</footer>
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</body>
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</html>
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{
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"citizen": [
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{
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"citizen": "bobby-ledbetter",
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"url": "https://bobby-ledbetter.4ort.net",
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<html lang="en">
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<meta charset="UTF-8">
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<meta name="viewport" content="width=device-width, initial-scale=1.0">
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<title>Fitness Tracker Calculator</title>
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<meta property="og:type" content="website">
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<meta property="og:title" content="Fitness Tracker Calculator">
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<meta property="og:description" content="Apply municipal data precision to your athletic performance tracking.">
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<meta property="og:image" content="https://images.pexels.com/photos/5036927/pexels-photo-5036927.jpeg?auto=compress&cs=tinysrgb&dpr=2&h=650&w=940">
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<meta name="twitter:card" content="summary_large_image">
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<meta name="description" content="Apply municipal data precision to your athletic performance tracking.">
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padding: 20px;
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.container {
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max-width: 800px;
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padding: 20px;
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border: none;
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margin-top: 20px;
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padding: 10px;
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}
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<fort-nav><nav class="fort-nav" data-fort="nav"><a href="/">Alexander West</a><a href="/fitness-journal.html">Fitness Journal System for Office Workers • Alexander West</a><a href="/fitness-tracker-calculator.html" class="active" aria-current="page">Fitness Tracker Calculator</a><a href="/prairie-sketches.html">Prairie Horizons • Alexander West</a><a href="/films/spaceX-workflow.html">SpaceX Workflow & Precision</a></nav></fort-nav>
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</style>
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<script defer src="https://analytics.4ort.xyz/script.js" data-website-id="d3ed927c-888a-4a6c-ae5f-0b1c613ddf5b"></script>
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</head>
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<body>
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<div class="container">
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<h1>Fitness Tracker Calculator</h1>
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<p>Apply municipal data precision to your athletic performance tracking.</p>
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<div class="image-container">
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||||||
|
<img src="https://images.pexels.com/photos/5036927/pexels-photo-5036927.jpeg?auto=compress&cs=tinysrgb&dpr=2&h=650&w=940" alt="Fitness Tracker">
|
||||||
|
</div>
|
||||||
|
|
||||||
|
<div class="section">
|
||||||
|
<label for="workoutType">Workout Type:</label>
|
||||||
|
<input type="text" id="workoutType" placeholder="e.g., Running, Cycling">
|
||||||
|
</div>
|
||||||
|
|
||||||
|
<div class="section">
|
||||||
|
<label for="duration">Duration (minutes):</label>
|
||||||
|
<input type="number" id="duration" placeholder="e.g., 30">
|
||||||
|
</div>
|
||||||
|
|
||||||
|
<div class="section">
|
||||||
|
<label for="intensity">Intensity (1-10):</label>
|
||||||
|
<input type="number" id="intensity" placeholder="e.g., 7">
|
||||||
|
</div>
|
||||||
|
|
||||||
|
<div class="section">
|
||||||
|
<label for="heartRate">Average Heart Rate (bpm):</label>
|
||||||
|
<input type="number" id="heartRate" placeholder="e.g., 140">
|
||||||
|
</div>
|
||||||
|
|
||||||
|
<button onclick="calculate()">Calculate</button>
|
||||||
|
|
||||||
|
<div id="result"></div>
|
||||||
|
|
||||||
|
<div class="section">
|
||||||
|
<h2>About</h2>
|
||||||
|
<p>This calculator helps you optimize your workout schedule based on performance metrics. It applies the precision of municipal data entry to your fitness tracking, ensuring you get the most out of your workouts.</p>
|
||||||
|
<p>For more information on fitness trackers, visit <a href="https://www.wikidata.org/wiki/Q16001686">Wikidata</a>.</p>
|
||||||
|
</div>
|
||||||
|
|
||||||
|
<fort-citizen name="alexandra-martin"><div class="fort-citizen" data-fort="citizen" data-citizen="alexandra-martin"><a class="fc-name" href="https://alexandra-martin.4ort.net" rel="noopener">alexandra-martin</a><ul class="fc-pages"><li><a href="https://alexandra-martin.4ort.net/field-notes.html" rel="noopener">Field Notes</a></li><li><a href="https://alexandra-martin.4ort.net/palette.html" rel="noopener">Palette</a></li><li><a href="https://alexandra-martin.4ort.net/field-notes.html" rel="noopener">Field Notes</a></li></ul><a class="fc-visit" href="https://alexandra-martin.4ort.net" rel="noopener">visit alexandra-martin.4ort.net →</a></div></fort-citizen>
|
||||||
|
</div>
|
||||||
|
|
||||||
|
<script>
|
||||||
|
function calculate() {
|
||||||
|
const workoutType = document.getElementById('workoutType').value;
|
||||||
|
const duration = parseInt(document.getElementById('duration').value);
|
||||||
|
const intensity = parseInt(document.getElementById('intensity').value);
|
||||||
|
const heartRate = parseInt(document.getElementById('heartRate').value);
|
||||||
|
|
||||||
|
if (isNaN(duration) || isNaN(intensity) || isNaN(heartRate)) {
|
||||||
|
alert('Please enter valid numbers for duration, intensity, and heart rate.');
|
||||||
|
return;
|
||||||
|
}
|
||||||
|
|
||||||
|
const caloriesBurned = (duration * intensity * heartRate) / 100;
|
||||||
|
const efficiencyScore = (intensity * heartRate) / duration;
|
||||||
|
|
||||||
|
const result = `
|
||||||
|
<h3>Results</h3>
|
||||||
|
<p><strong>Workout Type:</strong> ${workoutType}</p>
|
||||||
|
<p><strong>Calories Burned:</strong> ${caloriesBurned.toFixed(2)}</p>
|
||||||
|
<p><strong>Efficiency Score:</strong> ${efficiencyScore.toFixed(2)}</p>
|
||||||
|
<p><strong>Recommendation:</strong> Based on your input, consider adjusting your workout intensity or duration to optimize your performance.</p>
|
||||||
|
`;
|
||||||
|
|
||||||
|
document.getElementById('result').innerHTML = result;
|
||||||
|
}
|
||||||
|
</script>
|
||||||
|
</body>
|
||||||
|
</html>
|
||||||
55
fitness-tracker-calculator.json
Normal file
55
fitness-tracker-calculator.json
Normal file
@ -0,0 +1,55 @@
|
|||||||
|
{
|
||||||
|
"nav": [
|
||||||
|
{
|
||||||
|
"current": "fitness-tracker-calculator.html",
|
||||||
|
"items": [
|
||||||
|
{
|
||||||
|
"rel": "index.html",
|
||||||
|
"title": "Alexander West",
|
||||||
|
"href": "/"
|
||||||
|
},
|
||||||
|
{
|
||||||
|
"rel": "fitness-journal.html",
|
||||||
|
"title": "Fitness Journal System for Office Workers • Alexander West",
|
||||||
|
"href": "/fitness-journal.html"
|
||||||
|
},
|
||||||
|
{
|
||||||
|
"rel": "fitness-tracker-calculator.html",
|
||||||
|
"title": "Fitness Tracker Calculator",
|
||||||
|
"href": "/fitness-tracker-calculator.html"
|
||||||
|
},
|
||||||
|
{
|
||||||
|
"rel": "prairie-sketches.html",
|
||||||
|
"title": "Prairie Horizons • Alexander West",
|
||||||
|
"href": "/prairie-sketches.html"
|
||||||
|
},
|
||||||
|
{
|
||||||
|
"rel": "films/spaceX-workflow.html",
|
||||||
|
"title": "SpaceX Workflow & Precision",
|
||||||
|
"href": "/films/spaceX-workflow.html"
|
||||||
|
}
|
||||||
|
]
|
||||||
|
}
|
||||||
|
],
|
||||||
|
"citizen": [
|
||||||
|
{
|
||||||
|
"citizen": "alexandra-martin",
|
||||||
|
"url": "https://alexandra-martin.4ort.net",
|
||||||
|
"tagline": "alexandra-martin",
|
||||||
|
"pages": [
|
||||||
|
{
|
||||||
|
"title": "Field Notes",
|
||||||
|
"href": "https://alexandra-martin.4ort.net/field-notes.html"
|
||||||
|
},
|
||||||
|
{
|
||||||
|
"title": "Palette",
|
||||||
|
"href": "https://alexandra-martin.4ort.net/palette.html"
|
||||||
|
},
|
||||||
|
{
|
||||||
|
"title": "Field Notes",
|
||||||
|
"href": "https://alexandra-martin.4ort.net/field-notes.html"
|
||||||
|
}
|
||||||
|
]
|
||||||
|
}
|
||||||
|
]
|
||||||
|
}
|
||||||
@ -33,13 +33,14 @@ ul[data-fort]{list-style:none;margin:0;padding:0;display:flex;flex-direction:col
|
|||||||
<script defer src="https://analytics.4ort.xyz/script.js" data-website-id="d3ed927c-888a-4a6c-ae5f-0b1c613ddf5b"></script>
|
<script defer src="https://analytics.4ort.xyz/script.js" data-website-id="d3ed927c-888a-4a6c-ae5f-0b1c613ddf5b"></script>
|
||||||
</head>
|
</head>
|
||||||
<body>
|
<body>
|
||||||
<fort-nav><nav class="fort-nav" data-fort="nav"><a href="/" class="active" aria-current="page">Alexander West</a><a href="/prairie-sketches.html">Prairie Horizons • Alexander West</a><a href="/films/spaceX-workflow.html">SpaceX Workflow & Precision</a></nav></fort-nav>
|
<fort-nav><nav class="fort-nav" data-fort="nav"><a href="/" class="active" aria-current="page">Alexander West</a><a href="/fitness-journal.html">Fitness Journal System for Office Workers • Alexander West</a><a href="/fitness-tracker-calculator.html">Fitness Tracker Calculator</a><a href="/prairie-sketches.html">Prairie Horizons • Alexander West</a><a href="/films/spaceX-workflow.html">SpaceX Workflow & Precision</a></nav></fort-nav>
|
||||||
<h1>Alexander West</h1>
|
<h1>Alexander West</h1>
|
||||||
<p>I’m a municipal office support specialist in Weiser, Idaho, balancing QuickBooks bookkeeping with prairie horizon sketching and competitive sports. Below are my latest works.</p>
|
<p>I’m a municipal office support specialist in Weiser, Idaho, balancing QuickBooks bookkeeping with prairie horizon sketching and competitive sports. Below are my latest works.</p>
|
||||||
<fort-media query="prairie horizon" limit="1"><div class="fort-media" data-fort="media" data-query="prairie horizon"><img src="https://pixabay.com/get/gf9c6f9dd7d5f61c3e1e36e59997ac36b165fd01d9ac25dc955aade7d16388459a89308d25b0d476ba54263fd26470c83b6064dfc7b9e6c29e50546bfc54bf187_1280.jpg" alt="prairie, river, stream, curved, sunset, sunrise, nature, landscape, outdoors, dusk, twilight, dawn, horizon, river, river, river, river, river, sunset, sunrise, sunrise" loading="lazy" data-license="RF" data-source="pixabay"></div></fort-media>
|
<fort-media query="prairie horizon" limit="1"><div class="fort-media" data-fort="media" data-query="prairie horizon"><img src="https://pixabay.com/get/gb482ed352e819b4bb2c9d55842e6ee43176b8cf200f514969c1fc1ee1b9b1e92b8bf202003e03c91cc5f7bebb706c3b3662e3be9e5f2226216a507cd671751e1_1280.jpg" alt="prairie, river, stream, curved, sunset, sunrise, nature, landscape, outdoors, dusk, twilight, dawn, horizon, river, river, river, river, river, sunset, sunrise, sunrise" loading="lazy" data-license="RF" data-source="pixabay"></div></fort-media>
|
||||||
<h2>Recent Works</h2>
|
<h2>Recent Works</h2>
|
||||||
<ul>
|
<ul>
|
||||||
<li><a href="/films/spaceX-workflow.html">SpaceX Workflow & Precision (short film)</a></li>
|
<li><a href="/films/spaceX-workflow.html">SpaceX Workflow & Precision (short film)</a></li>
|
||||||
|
<li><a href="/fitness-journal.html">Fitness Journal System for Office Workers</a></li>
|
||||||
<li><a href="/prairie-sketches.html">Prairie Horizons sketching guide</a></li>
|
<li><a href="/prairie-sketches.html">Prairie Horizons sketching guide</a></li>
|
||||||
</ul>
|
</ul>
|
||||||
<h2>Live Data</h2>
|
<h2>Live Data</h2>
|
||||||
@ -48,7 +49,7 @@ ul[data-fort]{list-style:none;margin:0;padding:0;display:flex;flex-direction:col
|
|||||||
<p>Check out Adam Pollard’s diagnostic logic film:</p>
|
<p>Check out Adam Pollard’s diagnostic logic film:</p>
|
||||||
<fort-citizen name="adam-pollard"><div class="fort-citizen" data-fort="citizen" data-citizen="adam-pollard"><a class="fc-name" href="https://adam-pollard.4ort.net" rel="noopener">adam-pollard</a><a class="fc-visit" href="https://adam-pollard.4ort.net" rel="noopener">visit adam-pollard.4ort.net →</a></div></fort-citizen>
|
<fort-citizen name="adam-pollard"><div class="fort-citizen" data-fort="citizen" data-citizen="adam-pollard"><a class="fc-name" href="https://adam-pollard.4ort.net" rel="noopener">adam-pollard</a><a class="fc-visit" href="https://adam-pollard.4ort.net" rel="noopener">visit adam-pollard.4ort.net →</a></div></fort-citizen>
|
||||||
<footer>
|
<footer>
|
||||||
<p>Built by Alexander West – 2026-08-17</p>
|
<p>Built by Alexander West – 2026-08-18</p>
|
||||||
</footer>
|
</footer>
|
||||||
</body>
|
</body>
|
||||||
</html>
|
</html>
|
||||||
14
index.json
14
index.json
@ -8,6 +8,16 @@
|
|||||||
"title": "Alexander West",
|
"title": "Alexander West",
|
||||||
"href": "/"
|
"href": "/"
|
||||||
},
|
},
|
||||||
|
{
|
||||||
|
"rel": "fitness-journal.html",
|
||||||
|
"title": "Fitness Journal System for Office Workers • Alexander West",
|
||||||
|
"href": "/fitness-journal.html"
|
||||||
|
},
|
||||||
|
{
|
||||||
|
"rel": "fitness-tracker-calculator.html",
|
||||||
|
"title": "Fitness Tracker Calculator",
|
||||||
|
"href": "/fitness-tracker-calculator.html"
|
||||||
|
},
|
||||||
{
|
{
|
||||||
"rel": "prairie-sketches.html",
|
"rel": "prairie-sketches.html",
|
||||||
"title": "Prairie Horizons • Alexander West",
|
"title": "Prairie Horizons • Alexander West",
|
||||||
@ -27,8 +37,8 @@
|
|||||||
"type": "image",
|
"type": "image",
|
||||||
"items": [
|
"items": [
|
||||||
{
|
{
|
||||||
"url": "https://pixabay.com/get/gf9c6f9dd7d5f61c3e1e36e59997ac36b165fd01d9ac25dc955aade7d16388459a89308d25b0d476ba54263fd26470c83b6064dfc7b9e6c29e50546bfc54bf187_1280.jpg",
|
"url": "https://pixabay.com/get/gb482ed352e819b4bb2c9d55842e6ee43176b8cf200f514969c1fc1ee1b9b1e92b8bf202003e03c91cc5f7bebb706c3b3662e3be9e5f2226216a507cd671751e1_1280.jpg",
|
||||||
"thumb": "https://pixabay.com/get/gdebd0648a8dfcf611b7748a6ec60d1b5a99472ec7f61ce26d84bbd44bf944f0381ce45600ca53860f3b517812ba19659_640.jpg",
|
"thumb": "https://pixabay.com/get/g2c8f87692bedef057d28fc9006e43ac1a6229c460961b4b4667e01b95844491a465a89468b2df30fe9cd82baf90a7f13_640.jpg",
|
||||||
"title": "prairie, river, stream, curved, sunset, sunrise, nature, landscape, outdoors, dusk, twilight, dawn, horizon, river, river, river, river, river, sunset, sunrise, sunrise",
|
"title": "prairie, river, stream, curved, sunset, sunrise, nature, landscape, outdoors, dusk, twilight, dawn, horizon, river, river, river, river, river, sunset, sunrise, sunrise",
|
||||||
"license": "RF",
|
"license": "RF",
|
||||||
"source": "pixabay",
|
"source": "pixabay",
|
||||||
|
|||||||
Loading…
Reference in New Issue
Block a user