Here's an example of a week-long journal record:
Sunday - ran 30 minutes - 1 point
Monday - bicycled 1 hour - 2 points
Tuesday - lifted weights 30 minutes - 1 point
Wednesday - ran 30 minutes - 1 point
Thursday - walked 30 minutes - 1 point
Friday - no exercise - 0 point
Saturday - hiked 3 hours - 3 points earned; 6 points of exercise (only 3 points apply to your grade in one day)
Total for week: 7 points (6 regular and 1 extra credit) to grade; 12 points total.