Above is the link to a base spreadsheet for keeping your stats, helpful for seeing how you improve over time.
- You should weigh yourself after going to the toilet, in the morning.
- The resting heart rate should be taken whilst being sat down for 5 minutes, doing nothing.
- Elevation should be found from either your GPS, or a site like bikehike or mapmyride. They do give slightly different results, so keep the site you use constant.
And a preview :
(click to enlarge)