Logrun.xls Microsoft Excel Template History: -------- Logrun.xls is a Mickeysoft Excel file that is used to record runs. It gives you the ability to list the Date, Distance (in either Km or Miles), Time, Average HR, Shoes used, a brief note, Max HR, and resting HR. From this, Excel will calculate: Pace/Km; Pace/Mile; Week-to-date, Month-to-date, Year-to-Date, and Lifetime Mileage, % HR, number of miles per pair of shoes, and other stuff that I add and don't bother to mention in the readme file. Additionally, it will chart bar graph's for week-to-day mileage, month-to-date mileage, and how far you have run around the circumference of the Earth. This template was originally created by Alan Rube, a Dead Runner Society member from NYC. It is a wonderful tool for runners to keep track of what is important; how far, how fast, and how often. Alan generously sent me his template in the fall of 1997. Setup: ------ Log: To start with, load the file log2001-2.xls in MS Excel. I suggest that you might want to make a copy of the file and name it "mylog2001.xls" or some such. That way if you accidentally screw it up, you can just go back and try again. You will see some sample runs and races. Go to thesheet in the workbook called "Setup". There, enter the information requested. Check the comments imbedded in the different cells (they have the red triangle in the corner) to see how to add the information. Keep in mind that if you like to track your running weeks starting with a particular day of the week, make sure that the date you enter for "Starting Date" is on that day of the week. The day will be displayed to the right. If you wish to use the weight logging, just enter your current weight here on this sheet as well. Plan: On the "Plan" sheet, you can formulate your own training plan. This is a very simple table where you can enter the number of miles/Km/Hours that you wish to run for each day of the week over the course of the year. The total planned for the week will appear to the right. Enter your planned miles/Km/hours in the white columns. Weight: Enter your daily weight on the 'Weight' sheet. A 'True Weight' will be calculated and graphed on the'Weight Chart' page. The 'True Weight' is really a weighted trend line. I was skeptical at first, but it actualy does a very good job of smoothing out the daily fluctuations. The weight sheets can be deleted if you don't want them. On the weight chart, you will most likely need to change the scale on the right axis. Right-click the right hand axis on the chart and select "Format Axis". Select the 'Scale' tab and then enter the number you want for 'minimum'. You won't need to change anything else. I suggest that you set the minimum for about 5 lb. below your goal or typical weight. Cycles: Thanks to Andrew & Carrie Giddings for this one. It allows you to track your monthly cycles starting from the month prior to the log period to the month after the log period. The 'Cycles' worksheet can be deleted if you don't want to use it. Races: Enter your races in the race record sheet. Simply enter the information about each race. The pace will be calculated in Min/mile and your PR for any given distance will be highlighted in yellow. This page is not date dependant and I keep all my races logged here over the years. The race sheet will calculate two values for your race. The first is the tongue-in-cheek HCI. The second is the PIH points. This is quite useful for comparing race performances accross different distances. There are example races already in place in the "Races" sheets. Just delete the info here and enter your own. Use: ---- The log should now be set up to add your first run. Enter the date in the first column in the "Log" sheet in Cell 15A. Then in column 2 or 3 enter the distance of the run, depending on whether you measured the distance in Km or Miles. In the next three columns enter the time it took to complete the run. Enter Hours in the "h" column, Minutes in the "m" column, and whatever you think would be appropriate in the "s" column. Under "HR" enter the average heart rate for the run and under RestHR enter that days resting Heart Rate. You will notice that the value that you enter for Resting HR will appear in red. This value will be carried down for future runs unless you enter a different value. Under the "type" column, use the pull-down list to select a run type. Now move over to column "Pr" and select the pair of shoes that you used for the run. Then add any short note under Notes. Calulations: ------------ You will see that Excel has calculated for you your pace in either min/Km or min/Mile, calculated the %Max HR, added the mileage to the WTD, MTD, YTD, and Lifetime totals, and has added the mileage to the appropriate pair of shoes. The total miles for each week will be highlighted in yellow in the WTD column, as will the total miles for the Month. Additionally the table at the top will show the total miles for each month, year-to-date, lifetime, the highest weekly miles, and the highest monthly miles. The log also figures a weekly and monthly distance "rate". This of this as a projected average. The difference between the distance that you have run YTD, and your goal distance YTD will be shown as "Yearly Goal Progress". Weeks are figured from the day of the week that you entered as the "Starting Date" in the Setup sheet. The color of the numbers for the shoe miles will change at 400 miles to red. I do this to remind me to change my shoes. One problem with the log is that if you track in Km, the color will still change at 400km. I haven't bothered to figure out how to change that yet. Your daily distance will be added to the Plan Sheet and the weeks distance totalled. All the graphs will be updated. Tips: ----- If you have Data that you want to copy into the template from a prior version, you can cut and paste it into the new template. Keep in mind however that when you do, use the Edit->Paste Special->Values from the menu rather than the Paste button on the toolbar. Also, I've formatted the graphs to be easy to read even for those who have their screen resolution set to 800x600. For those of us who use 640x480 resolution, use the zoom feature of Excel to reduce the screen size of the graphs so that they can be more easily viewed without scrolling to the right and left. One thing that helps speed up data entry is to set Excel to not recalculate automagically. Instead, manually recalculate the sheet by hitting shift-F9 after you have entered the information. This will recalculate only that sheet. To recalculate the entire worksheet, just hit F9. Password: --------- I've password protected the sheets to help keep users from accidentally screwing them up. The password is "dead" however for those that want to modify them. If you have any questions, feel free to ask. I'm not very good with Excel but I keep getting new ideas that I then try to implement. If you have any good suggestions, let me know and I'll see what I can do. David Hays dhays@davidhays.net http://www.davidhays.net