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[]
[null,{"$f":"IF($B$4,\"Height (cm):\",\"Height (in):\")","v":"Height (cm):"},180,"Birthdate:","1983-02-02",null,"Daniels' Training Tables Rev3.01.01",null,null,null,null,null,null,null,null,null,"Last Update:","2018-12-19"]
[null,{"$f":"\"Weight\"&IF($B$4,\" (kg):\",\" (lb):\")","v":"Weight (kg):"},75,"HRmax:",188,null,null,null,null,null,null,null,null,null,null,{"$f":"P73","v":"Male Peak Potential - 10k"},null,null,"Custom"]
[null,true,true,"Rest HR:",43,null,"A Collection of Jack Daniels' Related Guidelines (& Other Tools)",null,null,null,null,null,null,null,null,{"$f":"\"Open Class Standard:\"","v":"Open Class Standard:"},null,{"$f":"R74","v":1.8553240740740742E-2},"Distance",null,"`",null,"Colums to hide"]
[null,"Valid age range is between 5 and 100. Age =",null,null,{"$f":"IF(AND(DATEDIF($E$2,NOW(),\"y\")>=0,DATEDIF($E$2,NOW(),\"y\")<110),DATEDIF($E$2,NOW(),\"y\"),\"Birthdate?\")","v":35},null,"H:MM:SS",null,{"$f":"\"AGP  \" & IF($C$4,\"M-\",\"F-\")&$E$5&\":   \"&TEXT($R$5/$G$6,\"#.##%\")","v":"AGP  M-35:   80.91%"},null,null,"Lactate Threshold Zone (LT)",null,null,null,{"$f":"\"Age \"&TEXT(E5,\"#\")& \" Standard:\"","v":"Age 35 Standard:"},null,{"$f":"R75","v":1.8728791950624601E-2},10]
[null,null,null,"Distance:","10k","Time:","00:33:20",null,{"$f":"IF(AND($E$6>0,$G$6>0),(-4.6 + 0.182258 * (F8/G6/1440) + 0.000104 *(F8/G6/1440)^2)/D9,1)","v":64.311543252147885},null,"LT Pace:",{"$f":"IF(AND($E$6>0,$G$6>0),(1/(29.54 + 5.000663 * ($I$6*0.88) - 0.007546 * ($I$6*0.88)^2)*1609.344/1440),\"-\")","v":"00:05:34.839"},{"$f":"+L6*0.621371192","v":"00:03:28.059"},"LT HR:",{"$f":"IF($E$3>0,TEXT(0.88*E3,\"0\")&\" - \"&TEXT(0.92*E3,\"0\"),\"\")","v":"165 - 173"},{"$f":"\"Peak Potential at \"&C3&IF(B4,\" kg\",\" lb\")","v":"Peak Potential at 75 kg"},null,{"$f":"R78","v":2.2539541434159229E-2},1]
[null,null,"Zone / Distance","Recovery","Easy Aerobic Zone",null,null,"Mod Aero","Hi Aero","Marathon","1/2 Mar","15k","12k","10k","8k","5k","3k","1 Mile"]
[null,"Heart Rate Tweak ",null,{"$f":"IF(E6=\"Custom\",S8,HLOOKUP(E6,J7:P8,2,0))","v":6.2137119223733395},null,{"$f":"IF(E6=\"Custom\",S9,HLOOKUP(E6,J7:P9,3,0))","v":10000},null,"Distance in Miles --> ",null,{"$f":"J9/1609.344","v":26.218757456454306},{"$f":"K9/1609.344","v":13.109378728227153},9.3205678835600096,7.4564543068480074,6.2137119223733395,4.9709695378986716,3.1068559611866697,1.8641135767120018,1,{"$f":"IF($S$6=1,S5,S5/1.609344)","v":10}]
[null,"1. Lower        2. Medium",null,{"$f":"IF($G$6>0,0.8+0.1894393 * EXP(-0.012778*G6*1440)+0.2989558* EXP(-0.1932605*G6*1440),0)","v":0.92421044488020254},null,null,null,"Distance in Meters --> ",null,42195,{"$f":"J9/2","v":21097.5},15000,12000,10000,8000,5000,3000,{"$f":"+R8*1609.344","v":1609.3440000000001},{"$f":"IF($S$6=2,S5*1000,S5*1609.344)","v":16093.44}]
[null,"3. Higher",1,null,null,"Daniels' Calculated % of VO2max --> ",null,null,null,{"$f":"IF($G$6>0,0.8+0.1894393 * EXP(-0.012778*J16*1440)+0.2989558* EXP(-0.1932605*J16*1440),0)","v":0.82670071704269421},0.87401670048596791,0.89845377669458393,0.91311370522308566,0.92421044488020254,0.93719867298697879,0.96804145496954064,1.0177266835730845,1.0962105564611229,0.89358010178438574]
[null,null,"% of HRmax ",0.65,0.7,0.72499999999999998,0.75,{"$f":"G11+((J11-G11)*0.3333)","v":0.78401712718686711},{"$f":"G11+((J11-G11)*0.6667)","v":0.81804446053250601},{"$f":"MIN(1,IF($C$10=2,0.5+0.5*(J10-0.28)/0.72,IF($C$10=3,(0.6463*(J10*100)+37.182)/100,0.65+0.35*(J10-0.59)/0.41)))","v":0.85206158771937313},0.89245328090265552,0.91331419961732774,0.92582877275141462,0.93530159928797785,0.9463891110864453,0.97271831521790053,1,1,0.90915374542569527]
[null,null,"% of HR Reserve",{"$f":"IF(AND($E$3>0,$E$4>0),(D13-$E$4)/($E$3-$E$4),\"-\")","v":0.54620689655172416},0.6110344827586206,0.64344827586206887,0.67586206896551726,0.71996703386986916,0.76408523158697339,0.80819019649132506,0.8605601159289602,0.88760737605556983,0.90383316742942033,0.91611517700786105,0.93049070954656354,0.96462788455838144,1,1,0.88221313200021167]
[null,null,"Train / Race HR ",{"$f":"IF($E$3>0,D11*$E$3,\"-\")","v":122.2},131.6,136.29999999999998,141,147.39521991113102,153.79235858011114,160.18757849124214,167.78121680969923,171.70306952805763,174.05580927726595,175.83670066613985,177.92115288425171,182.87104326096531,188,188,170.9209041400307]
[null,null,"Pace / Mile ",{"$f":"IF(AND($E$6>0,$G$6>0),(1/(29.54+5.000663*($I$6*(0.59+0.41*(D11-0.65)/0.35))-0.007546*($I$6*(0.59+0.41*(D11-0.65)/0.35))^2)*1609.344/1440),\"-\")","v":"00:07:43.298"},{"$f":"IF(AND($E$6>0,$G$6>0),(1/(29.54+5.000663*($I$6*(0.59+0.41*(E11-0.65)/0.35))-0.007546*($I$6*(0.59+0.41*(E11-0.65)/0.35))^2)*1609.344/1440),\"-\")","v":"00:07:09.173"},{"$f":"IF(AND($E$6>0,$G$6>0),(1/(29.54+5.000663*($I$6*(0.59+0.41*(F11-0.65)/0.35))-0.007546*($I$6*(0.59+0.41*(F11-0.65)/0.35))^2)*1609.344/1440),\"-\")","v":"00:06:54.071"},{"$f":"IF(AND($E$6>0,$G$6>0),(1/(29.54+5.000663*($I$6*(0.59+0.41*(G11-0.65)/0.35))-0.007546*($I$6*(0.59+0.41*(G11-0.65)/0.35))^2)*1609.344/1440),\"-\")","v":"00:06:40.084"},{"$f":"IF(AND($E$6>0,$G$6>0),G14+((J14-G14)*0.3333),\"-\")","v":"00:06:23.694"},{"$f":"IF(AND($E$6>0,$G$6>0),G14+((J14-G14)*0.6667),\"-\")","v":"00:06:07.299"},{"$f":"IF(AND($E$6>0,$G$6>0),J16/J8,\"-\")","v":"00:05:50.909"},"00:05:36.614","00:05:29.795","00:05:25.409","00:05:21.869","00:05:17.588","00:05:08.757","00:04:59.437","00:04:48.455","00:05:31.190"]
[null,null,"Pace / km ",{"$f":"IF(D14<>\"-\",D14*0.621371192,\"-\")","v":"00:04:47.880"},"00:04:26.676","00:04:17.292","00:04:08.601","00:03:58.416","00:03:48.229","00:03:38.045","00:03:29.163","00:03:24.925","00:03:22.200","00:03:20","00:03:17.340","00:03:11.853","00:03:06.062","00:02:59.238","00:03:25.792"]
[null,"Points Grid",null,false,true,null,2,null,"Race Projections -->",{"$f":"IF(AND($E$6>0,$G$6>0),IF($G$16=1,(1/(29.54+5.000663*($I$6*(J10))-0.007546*($I$6*(J10))^2)/1440)*J9,$G$6*(J8/$D$8)^1.06),\"-\")","v":0.10648609567723577},{"$f":"IF(AND($E$6>0,$G$6>0),IF($G$16=1,(1/(29.54+5.000663*($I$6*(K10))-0.007546*($I$6*(K10))^2)/1440)*K9,$G$6*(K8/$D$8)^1.06),\"-\")","v":5.1074145395104714E-2},3.5577300152886737E-2,2.8083315173793796E-2,2.314814814814815E-2,1.8272233624826325E-2,1.1102593973672041E-2,6.4604799528828038E-3,3.338597558885578E-3,3.8332228779551294E-2]
[null,null,null,null,null,null,null,"Distance Based Intensity Points Grid (Daniels)",null,null,null,null,"*These calcs based on performance entered above"]
[null,null,"Points Factor ",{"$f":"LOOKUP(((0.182258*(1/(D14*1440)*1609.344)+(0.000104*(1/(D14*1440)*1609.344)^2)-4.6)/$I$6),$W$125:$W$204,$Y$125:$Y$204)","v":0.1},0.17499999999999999,0.22500000000000001,0.26649999999999996,0.33300000000000002,0.42949999999999999,0.55000000000000004,0.65,0.70300000000000007,0.76300000000000001,0.8,0.86149999999999993,0.9385,1,1.25]
[null,{"$f":"IF(AND($D$16,$E$16),2,1)","v":1},{"$f":"IF($D$16,\"KM \",\"Mile \")","v":"Mile "},{"$f":"IF(AND(D$18<>\"-\",AND(D$14<>\"-\",D$14<>0)),$B19*D$18*(IF($D$16,D$15,D$14)*1440),\"-\")","v":0.77216395184011266},1.2517540186616831,1.5527655326863992,1.7770408493449963,2.1295024991399494,2.6292495819730526,3.2166660802458957,3.6466564191088082,3.8641006578897499,4.138119644803945,4.2915840000000012,4.5600364220289871,4.8294770620934573,4.9906246316602667,6.00947560599404]
[null,{"$f":"IF(AND($D$16,$E$16),B19+2,B19+1)","v":2},{"$f":"IF($D$16,\"KM \",\"Miles \")","v":"Miles "},1.5443279036802253,2.5035080373233662,3.1055310653727983,3.5540816986899926,4.2590049982798988,5.2584991639461052,6.4333321604917915,7.2933128382176164,7.7282013157794998,8.27623928960789,8.5831680000000024,9.1200728440579741,9.6589541241869146,9.9812492633205334,12.01895121198808]
[null,3,"Miles ",2.3164918555203382,3.7552620559850487,4.6582965980591977,5.3311225480349886,6.3885074974198481,7.8877487459191569,9.6499982407376876,10.939969257326426,11.592301973669249,12.414358934411835,12.874752000000004,13.68010926608696,14.488431186280373,14.971873894980799,18.028426817982119]
[null,4,"Miles ",3.0886558073604506,5.0070160746467325,6.2110621307455967,7.1081633973799851,8.5180099965597975,10.51699832789221,12.866664320983583,14.586625676435233,15.456402631559,16.55247857921578,17.166336000000005,18.240145688115948,19.317908248373829,19.962498526641067,24.03790242397616]
[null,5,"Miles ",3.8608197592005631,6.2587700933084154,7.7638276634319965,8.8852042467249817,10.647512495699747,13.146247909865263,16.083330401229478,18.233282095544041,19.320503289448752,20.690598224019723,21.457920000000005,22.800182110144931,24.147385310467286,24.953123158301334,"-"]
[null,6,"Miles ",4.6329837110406764,7.5105241119700974,9.3165931961183954,10.662245096069977,12.777014994839696,15.775497491838314,19.299996481475375,21.879938514652853,23.184603947338498,24.82871786882367,25.749504000000009,27.360218532173921,"-","-","-"]
[null,7,"Miles ",5.4051476628807889,8.7622781306317812,10.869358728804794,12.439285945414973,14.906517493979644,18.404747073811368,22.516662561721272,25.526594933761658,27.048704605228249,28.966837513627613,30.041088000000009,"-","-","-","-"]
[null,8,"Miles ",6.1773116147209013,10.014032149293465,12.422124261491193,14.21632679475997,17.036019993119595,21.033996655784421,25.733328641967166,29.173251352870466,30.912805263117999,33.10495715843156,"-","-","-","-","-"]
[null,9,"Miles ",6.9494755665610137,11.265786167955149,13.974889794177592,15.993367644104964,19.165522492259544,23.663246237757473,28.949994722213063,32.819907771979274,34.776905921007753,"Intensity Points Calculator"]
[null,10,"Miles ",7.7216395184011262,12.517540186616831,15.527655326863993,17.770408493449963,21.295024991399494,26.292495819730526,32.166660802458956,36.466564191088082,38.641006578897503,"   1 - Time & Distance",null,"       3 - Distance & Pace",null,null,"Mode",null,null,null,null,null,"Points Factors"]
[null,11,"Miles ",8.4938034702412395,13.769294205278513,17.08042085955039,19.547449342794959,23.424527490539443,28.921745401703578,35.383326882704857,40.11322061019689,"-","   2 - Time & Pace",null,"       4 - Time & Heart Rate",null,null,1,null,null,null,null,"Time","Time","Distance","Time"]
[null,12,"Miles ",9.2659674220813528,15.021048223940195,18.633186392236791,21.324490192139955,25.554029989679393,31.550994983676627,38.599992962950751,43.759877029305706,"-","h:mm:ss",{"$f":"IF($D$16,\"KM\",\"Miles\")","v":"Miles"},"Pace","HeartRate","Factor","Points",null,null,null,null,"Distance","Pace","Pace","Heart Rate"]
[null,13,"Miles ",10.038131373921464,16.27280224260188,20.185951924923192,23.10153104148495,27.683532488819342,34.18024456564968,41.816659043196644,47.406533448414514,"-","01:00:00",3,"10:45:00",125,{"$f":"IF($R$29=1,IF(ISNA(W31),\"too slow\",W31),IF($R$29=2,IF(ISNA(X31),\"too slow\",X31),IF($R$29=3,IF(ISNA(Y31),\"too slow\",Y31),Z31)))","v":"too slow"},{"$f":"IF(Q31=\"Too Slow\",\"\",IF($R$29=3,O31*N31*24*Q31,M31*1440*Q31))","v":""},null,null,null,null,{"$f":"IF(M31*N31,LOOKUP(((0.182258*(1/((M31/N31)*1440)*IF($D$16,1000,1609.344))+(0.000104*(1/((M31/N31)*1440)*IF($D$16,1000,1609.344))^2)-4.6)/$I$6),$W$125:$W$204,$Y$125:$Y$204),0)","v":{"$error":"#N/A"}},{"$f":"IF(M31*O31,LOOKUP(((0.182258*(1/(O31*24)*IF($D$16,1000,1609.344))+(0.000104*(1/(O31*24)*IF($D$16,1000,1609.344))^2)-4.6)/$I$6),$W$125:$W$204,$Y$125:$Y$204),0)","v":{"$error":"#N/A"}},{"$f":"IF(N31*O31,LOOKUP(((0.182258*(1/(O31*24)*IF($D$16,1000,1609.344))+(0.000104*(1/(O31*24)*IF($D$16,1000,1609.344))^2)-4.6)/$I$6),$W$125:$W$204,$Y$125:$Y$204),0)","v":{"$error":"#N/A"}},{"$f":"IF(M31*P31,LOOKUP(MAX(P31/$E$3,0.56),$X$125:$X$204,$Y$125:$Y$204),0)","v":0.11}]
[null,14,"Miles ",10.810295325761578,17.524556261263562,21.738717457609589,24.878571890829946,29.813034987959288,36.809494147622736,45.033325123442545,"-","-","01:00:00",5,"10:45:00",126,"too slow","",null,null,null,null,{"$error":"#N/A"},{"$error":"#N/A"},{"$error":"#N/A"},{"$f":"IF(M32*P32,LOOKUP(MAX(ROUND(P32/$E$3,2),0.65),$X$125:$X$204,$Y$125:$Y$204),0)","v":0.122}]
[null,15,"Miles ",11.582459277601689,18.776310279925248,23.291482990295989,26.655612740174945,31.942537487099237,39.438743729595785,48.249991203688438,"-","-","01:00:00",7,"10:45:00",127,0.1,6,null,null,null,null,0.1,{"$error":"#N/A"},{"$error":"#N/A"},0.13500000000000001]
[null,16,"Miles ",12.354623229441803,20.02806429858693,24.844248522982387,28.432653589519941,34.07203998623919,42.067993311568841,51.466657283934332,"-","-","01:00:00",9,"10:45:00",128,0.26649999999999996,15.989999999999998,null,null,null,null,0.26649999999999996,{"$error":"#N/A"},{"$error":"#N/A"},0.13500000000000001]
[null,17,"Miles ",{"$f":"IF(AND(D$18<>\"-\",AND(D$14<>\"-\",D$14<>0)),$B35*D$18*(IF($D$16,D$15,D$14)*1440),\"-\")","v":13.126787181281916},21.279818317248612,26.397014055668787,30.209694438864933,36.201542485379136,44.69724289354189,54.683323364180232,"-","-","01:00:00",11,"11:40:00",129,0.74299999999999999,44.58,null,null,null,null,0.74299999999999999,{"$error":"#N/A"},{"$error":"#N/A"},0.15]
[null,18,"Miles ",13.898951133122027,22.531572335910298,27.949779588355185,31.986735288209928,38.331044984519089,47.326492475514947,57.899989444426126,"-","-","01:00:00",13,null,130,1.5,90,null,null,null,null,1.5,0,0,0.15]
[null,19,"Miles ",14.671115084962141,23.78332635457198,29.502545121041589,33.763776137554927,40.460547483659035,49.955742057487988,61.116655524672026,"-","-",null,null,null,null,0,0,null,null,null,null,0,0,0,0]
[null,20,"Miles ",15.443279036802252,25.035080373233662,31.055310653727986,35.540816986899927,42.590049982798988,52.584991639461052,64.333321604917913,"-","-",null,null,null,null,0,0,null,null,null,null,0,0,0,0]
[null,21,"Miles ",16.215442988642366,26.286834391895344,32.608076186414387,37.317857836244919,44.719552481938933,55.214241221434108,67.549987685163813,"-","-",null,null,null,null,0,0,null,null,null,null,0,0,0,0]
[null,22,"Miles ",16.987606940482479,27.538588410557026,34.16084171910078,39.094898685589918,46.849054981078886,57.843490803407157,70.766653765409714,"-","-",null,null,null,null,0,0,null,null,null,null,0,0,0,0]
[null,23,"Miles ",17.759770892322592,28.790342429218708,35.713607251787181,40.871939534934917,48.978557480218839,60.472740385380199,73.9833198456556,"-","-",{"$f":"IF(SUM(M31:M40)>0,SUM(M31:M40),\"\")","v":"06:00:00"},{"$f":"IF(SUM(N31:N40)>0,SUM(N31:N40),\"\")","v":48},{"$f":"IF(SUM(O31:O40)>0,AVERAGE(O31:O40),\"\")","v":"10:56:00"},{"$f":"IF(SUM(P31:P40)>0,AVERAGE(P31:P40),\"\")","v":127.5},null,{"$f":"IF(SUM(R31:R40)>0,SUM(R31:R40),\"\")","v":156.57}]
[null,24,"Miles ",18.531934844162706,30.04209644788039,37.266372784473582,42.648980384279909,51.108059979358785,63.101989967353255,77.199985925901501,"-","-"," Weekly Point Levels"]
[null,25,"Miles ",19.304098796002815,31.293850466542079,38.819138317159982,44.426021233624901,53.237562478498738,65.731239549326318,80.416652006147402,"-","-","Novice High School - 50",null,null,"College - 150"]
[null,26,"Miles ",20.076262747842929,32.545604485203761,40.371903849846383,46.2030620829699,55.367064977638684,68.36048913129936,83.633318086393288,"-","-","Advanced High School - 100",null,null,"Elite - 200"]
[null,"This table calculates Intensity Points based on effort (Percent of HRmax) and distance of run."]
[]
[null,{"$f":"\"Pace for Tempo Runs of 20 to 60 Minutes at VDOT \"&ROUND($I$6,2) & \" (Daniels)\"","v":"Pace for Tempo Runs of 20 to 60 Minutes at VDOT 64.31 (Daniels)"},null,null,null,null,null,null,null,null,null,true,"Add Time","Extended Projection Table",null,null,"Age/Sex Grading",null,null,null,null,null,"For Daniels Race Times"]
[null,"Duration",null,20,25,30,35,40,45,50,55,60,"(mm:ss)","Age: ",{"$f":"$E$5","v":35},null,"vs Age",35,null,"2015 Open Class Std",null,null,null,"Daniels %"]
[null,{"$f":"IF($L$47,\"Pace / km\",\"Pace / mile\")","v":"Pace / km"},null,{"$f":"IF($L$6<>\"-\",IF($L$47,$L$6*0.621371192,$L$6),\"-\")","v":"00:03:28.059"},{"$f":"IF($D$49<>\"-\",D$49*1.012,\"-\")","v":"00:03:30.556"},{"$f":"IF($D$49<>\"-\",$D$49*1.022,\"-\")","v":"00:03:32.637"},{"$f":"IF($D$49<>\"-\",$D$49*1.027,\"-\")","v":"00:03:33.677"},{"$f":"IF($D$49<>\"-\",$D$49*1.033,\"-\")","v":"00:03:34.925"},{"$f":"IF($D$49<>\"-\",$D$49*1.038,\"-\")","v":"00:03:35.966"},{"$f":"IF($D$49<>\"-\",$D$49*1.043,\"-\")","v":"00:03:37.006"},{"$f":"IF($D$49<>\"-\",$D$49*1.04866,\"-\")","v":"00:03:38.184"},{"$f":"IF($D$49<>\"-\",$D$49*1.055,\"-\")","v":"00:03:39.503"},0.53541666666666665,"Distance","Time",{"$f":"IF($P$70,\"Pace/ km\",\"Pace/ mi\")","v":"Pace/ km"},true,{"$f":"IF($P$70,\"Pace/ km\",\"Pace/ mi\")","v":"Pace/ km"},"miles","Male","Female",null,"Meters","of VO2max"]
[null,"Approx Distance",null,{"$f":"IF(D49<>\"-\",IF($L$47,ROUND(D48/D49/1440,1)&\" km\",ROUND(D48/D49/1440,1)&\" mi\"),\"-\")","v":"5.8 km"},"7.1 km","8.5 km","9.8 km","11.2 km","12.5 km","13.8 km","15.1 km","16.4 km",0.50763888888888886,"1500m",{"$f":"IF(AND($E$6>0,$G$6>0),IF($G$16=1,(1/(29.54+5.000663*($I$6*(X50))-0.007546*($I$6*(X50))^2)/1440)*W50,($G$6*(S50/$D$8)^1.06)),\"-\")","v":3.0986533062103238E-3},{"$f":"IF(O50<>\"-\",O50/S50*IF($P$70,0.621371192,1),\"-\")","v":"00:02:58.482"},{"$f":"IF($O$84=\"yes\",(O50*LOOKUP($O$48,$AB$125:$AB$220,IF($C$4,$AC$125:$AC$220,$AD$125:$AD$220))/LOOKUP($R$48,$AB$125:$AB$220,IF($Q$49,$AC$125:$AC$220,$AD$125:$AD$220)))*(IF(AND($C$4,NOT($Q$49)),LOOKUP($O$48,$AB$125:$AB$220,$AE$125:$AE$220),IF(AND(NOT($C$4),$Q$49),1/LOOKUP($R$48,$AB$125:$AB$220,$AE$125:$AE$220),1))),\"-\")","v":3.0986533062103238E-3},{"$f":"IF($O$84=\"yes\",Q50/S50*IF($P$70,0.621371192,1),\"-\")","v":2.065768870017858E-3},{"$f":"1.5/1.609344","v":0.93205678835600092},2.3726851851851851E-3,2.6967592592592594E-3,"1.5k - 3 mile",{"$f":"S50*1609.344","v":1500},{"$f":"IF($G$6>0,0.8+0.1894393 * EXP(-0.012778*O50*1440)+0.2989558* EXP(-0.1932605*O50*1440),0)","v":1.1051514054972249}]
[null,"20 min run at Threshold Pace - Longer runs adjusted for proper intensity.",null,null,null,null,null,null,null,null,null,null,0.42638888888888887,"1 Mile",{"$f":"IF(AND($E$6>0,$G$6>0),IF($G$16=1,(1/(29.54+5.000663*($I$6*(X51))-0.007546*($I$6*(X51))^2)/1440)*W51,($G$6*(S51/$D$8)^1.06)),\"-\")","v":3.338597558885578E-3},"00:02:59.238",3.338597558885578E-3,2.0745083447730218E-3,1,2.5694444444444445E-3,2.9120370370370368E-3,"Times are",{"$f":"S51*1609.344","v":1609.3440000000001},1.0962105564611229]
[null,"Jack Daniels Online Training Log",null,null,null,null,"Run Smart Project (J.Daniels - Head Coach)",null,null,null,null,null,0.37708333333333338,"2k",4.2034709327244454E-3,"00:03:01.590",4.2034709327244454E-3,2.1017354655594607E-3,{"$f":"2/1.609344","v":1.2427423844746679},3.2754629629629631E-3,3.7268518518518514E-3,"taken from",2000,1.0681434370486254]
[null,{"$f":"\"Interval Split Times In \"&IF(L53,\"Metric\",\"US/Imperial\")&\" Distances (Daniels)\"","v":"Interval Split Times In Metric Distances (Daniels)"},null,null,null,null,null,null,null,null,null,true,0.33958333333333335,"3k",6.4604799528828038E-3,"00:03:06.062",6.4604799528828038E-3,2.1534933168050703E-3,{"$f":"3/1.609344","v":1.8641135767120018},5.092592592592593E-3,5.7986111111111112E-3,"Track",3000,1.0177266835730845]
[null,{"$f":"\"Pace per \"&IF($L$53,\"/ km\",\"/ mile\")","v":"Pace per / km"},null,{"$f":"IF($L$53,\"100m\",\"110yd\")","v":"100m"},{"$f":"IF($L$53,\"200m\",\"220yd\")","v":"200m"},{"$f":"IF($L$53,\"300m\",\"330yd\")","v":"300m"},{"$f":"IF($L$53,\"400m\",\"440yd\")","v":"400m"},{"$f":"IF($L$53,\"600m\",\"660yd\")","v":"600m"},{"$f":"IF($L$53,\"800m\",\"880yd\")","v":"800m"},{"$f":"IF($L$53,\"1000m\",\"1100yd\")","v":"1000m"},{"$f":"IF($L$53,\"1200m\",\"1320yd\")","v":"1200m"},{"$f":"IF($L$53,\"1600m\",\"1 mile\")","v":"1600m"},null,"2 Mile",6.9607472887319305E-3,"00:03:06.849",6.9607472887319305E-3,2.1626039200050638E-3,2,5.4861111111111117E-3,6.2731481481481484E-3,"Open Class",3218.6880000000001,1.0097495659317999]
[null,{"$f":"IF(AND($E$6>0,$G$6>0),(1/(29.54 + 5.000663 * ($I$6*(1.03+0.1*($I$6-30)/55)) - 0.007546 * ($I$6*(1.03+0.1*($I$6-30)/55))^2)*IF($L$53,1000,1609.344)/1440),\"-\")","v":"00:02:54.617"},null,{"$f":"IF($R$14<>\"-\",IF($L$53,B55*0.1,B55*0.0625),\"-\")","v":"00:00:17.462"},{"$f":"IF($R$14<>\"-\",IF($L$53,B55*0.2,B55*0.125),\"-\")","v":"00:00:34.923"},{"$f":"IF($R$14<>\"-\",IF($L$53,B55*0.3,B55*0.1875),\"-\")","v":"00:00:52.385"},{"$f":"IF($R$14<>\"-\",IF($L$53,B55*0.4,B55*0.25),\"-\")","v":"00:01:09.847"},{"$f":"IF($R$14<>\"-\",IF($L$53,B55*0.6,B55*0.375),\"-\")","v":"00:01:44.770"},{"$f":"IF($R$14<>\"-\",IF($L$53,B55*0.8,B55*0.5),\"-\")","v":"00:02:19.694"},{"$f":"IF($R$14<>\"-\",IF($L$53,B55*1,B55*0.625),\"-\")","v":"00:02:54.617"},{"$f":"IF($R$14<>\"-\",IF($L$53,B55*1.2,B55*0.75),\"-\")","v":"00:03:29.541"},{"$f":"IF($R$14<>\"-\",IF($L$53,B55*1.6,B55*1),\"-\")","v":"00:04:39.388"},null,"3 Mile",1.0698246529039085E-2,"00:03:11.450",1.0698246529039085E-2,2.2158607326862928E-3,3,8.4490740740740741E-3,9.6412037037037039E-3,"Standards",4828.0320000000002,0.97081526141938324]
[null,{"$f":"IF(AND($E$6>0,$G$6>0),(1/(29.54 + 5.000663 * ($I$6*0.98) - 0.007546 * ($I$6*0.98)^2)*IF($L$53,1000,1609.344)/1440),\"-\")","v":"00:03:10.637"},null,{"$f":"IF($R$14<>\"-\",IF($L$53,B56*0.1,B56*0.0625),\"-\")","v":"00:00:19.064"},{"$f":"IF($R$14<>\"-\",IF($L$53,B56*0.2,B56*0.125),\"-\")","v":"00:00:38.127"},{"$f":"IF($R$14<>\"-\",IF($L$53,B56*0.3,B56*0.1875),\"-\")","v":"00:00:57.191"},{"$f":"IF($R$14<>\"-\",IF($L$53,B56*0.4,B56*0.25),\"-\")","v":"00:01:16.255"},{"$f":"IF($R$14<>\"-\",IF($L$53,B56*0.6,B56*0.375),\"-\")","v":"00:01:54.382"},{"$f":"IF($R$14<>\"-\",IF($L$53,B56*0.8,B56*0.5),\"-\")","v":"00:02:32.510"},{"$f":"IF($R$14<>\"-\",IF($L$53,B56*1,B56*0.625),\"-\")","v":"00:03:10.637"},{"$f":"IF($R$14<>\"-\",IF($L$53,B56*1.2,B56*0.75),\"-\")","v":"00:03:48.764"},{"$f":"IF($R$14<>\"-\",IF($L$53,B56*1.6,B56*1),\"-\")","v":"00:05:05.019"},null,"5k",1.1102593973672041E-2,"00:03:11.853",1.1102593973672041E-2,2.2205187938862769E-3,{"$f":"5/1.609344","v":3.1068559611866697},9.0162037037037034E-3,1.0254629629629629E-2,null,5000,0.96804145496954064]
[null,{"$f":"IF(AND($E$6>0,$G$6>0),(1/(29.54 + 5.000663 * ($I$6*0.88) - 0.007546 * ($I$6*0.88)^2)*IF($L$53,1000,1609.344)/1440),\"-\")","v":"00:03:28.059"},null,{"$f":"IF($R$14<>\"-\",IF($L$53,B57*0.1,B57*0.0625),\"-\")","v":"00:00:20.806"},{"$f":"IF($R$14<>\"-\",IF($L$53,B57*0.2,B57*0.125),\"-\")","v":"00:00:41.612"},{"$f":"IF($R$14<>\"-\",IF($L$53,B57*0.3,B57*0.1875),\"-\")","v":"00:01:02.418"},{"$f":"IF($R$14<>\"-\",IF($L$53,B57*0.4,B57*0.25),\"-\")","v":"00:01:23.224"},{"$f":"IF($R$14<>\"-\",IF($L$53,B57*0.6,B57*0.375),\"-\")","v":"00:02:04.836"},{"$f":"IF($R$14<>\"-\",IF($L$53,B57*0.8,B57*0.5),\"-\")","v":"00:02:46.447"},{"$f":"IF($R$14<>\"-\",IF($L$53,B57*1,B57*0.625),\"-\")","v":"00:03:28.059"},{"$f":"IF($R$14<>\"-\",IF($L$53,B57*1.2,B57*0.75),\"-\")","v":"00:04:09.671"},{"$f":"IF($R$14<>\"-\",IF($L$53,B57*1.6,B57*1),\"-\")","v":"00:05:32.895"},null,"4 Mile",1.451268143674141E-2,"00:03:14.784",1.451268143674141E-2,2.2544405408660706E-3,4,1.1736111111111109E-2,1.3414351851851851E-2,null,6437.3760000000002,0.95031020039864145]
[null,{"$f":"IF($L$53, R15,R14)","v":"00:02:59.238"},null,{"$f":"IF($R$14<>\"-\",IF($L$53,R15*0.1,R14*0.0625),\"-\")","v":"00:00:17.924"},{"$f":"IF($R$14<>\"-\",IF($L$53,R15*0.2,R14*0.125),\"-\")","v":"00:00:35.848"},{"$f":"IF($R$14<>\"-\",IF($L$53,R15*0.3,R14*0.1875),\"-\")","v":"00:00:53.771"},{"$f":"IF($R$14<>\"-\",IF($L$53,R15*0.4,R14*0.25),\"-\")","v":"00:01:11.695"},{"$f":"IF($R$14<>\"-\",IF($L$53,R15*0.6,R14*0.375),\"-\")","v":"00:01:47.543"},{"$f":"IF($R$14<>\"-\",IF($L$53,R15*0.8,R14*0.5),\"-\")","v":"00:02:23.390"},{"$f":"IF($R$14<>\"-\",IF($L$53,R15,R14*0.625),\"-\")","v":"00:02:59.238"},{"$f":"IF($R$14<>\"-\",IF($L$53,R15*1.2,R14*0.75),\"-\")","v":"00:03:35.085"},{"$f":"IF($R$14<>\"-\",IF($L$53,R15*1.6,R14),\"-\")","v":"00:04:46.780"},null,"8k",1.8272233624826325E-2,"00:03:17.340",1.8272233624826325E-2,2.2840292022309012E-3,{"$f":"8/1.609344","v":4.9709695378986716},1.4722222222222222E-2,1.6689814814814817E-2,"5k - 50k",8000,0.93719867298697879]
[null,{"$f":"IF($L$53, P15,P14)","v":2.2205187938862769E-3},null,{"$f":"IF($P$14<>\"-\",IF($L$53,P15*0.1,P14*0.0625),\"-\")","v":"00:00:19.185"},{"$f":"IF($P$14<>\"-\",IF($L$53,P15*0.2,P14*0.125),\"-\")","v":"00:00:38.371"},{"$f":"IF($P$14<>\"-\",IF($L$53,P15*0.3,P14*0.1875),\"-\")","v":"00:00:57.556"},{"$f":"IF($P$14<>\"-\",IF($L$53,P15*0.4,P14*0.25),\"-\")","v":"00:01:16.741"},{"$f":"IF($P$14<>\"-\",IF($L$53,P15*0.6,P14*0.375),\"-\")","v":"00:01:55.112"},{"$f":"IF($P$14<>\"-\",IF($L$53,P15*0.8,P14*0.5),\"-\")","v":"00:02:33.482"},{"$f":"IF($P$14<>\"-\",IF($L$53,P15,P14*0.625),\"-\")","v":"00:03:11.853"},{"$f":"IF($P$14<>\"-\",IF($L$53,P15*1.2,P14*0.75),\"-\")","v":"00:03:50.223"},{"$f":"IF($P$14<>\"-\",IF($L$53,P15*1.6,P14),\"-\")","v":"00:05:06.965"},null,"5 Mile",1.8385365840995413E-2,"00:03:17.409",1.8385365840995413E-2,2.2848273375950805E-3,5,1.480324074074074E-2,1.6805555555555556E-2,"Times are",8046.72,0.93685987463973719]
[null,{"$f":"IF($L$53,N15,N14)","v":2.3148148139306673E-3},null,{"$f":"IF($N$14<>\"-\",IF($L$53,N15*0.1,N14*0.0625),\"-\")","v":"00:00:20"},{"$f":"IF($N$14<>\"-\",IF($L$53,N15*0.2,N14*0.125),\"-\")","v":"00:00:40"},{"$f":"IF($N$14<>\"-\",IF($L$53,N15*0.3,N14*0.1875),\"-\")","v":"00:01:00"},{"$f":"IF($N$14<>\"-\",IF($L$53,N15*0.4,N14*0.25),\"-\")","v":"00:01:20"},{"$f":"IF($N$14<>\"-\",IF($L$53,N15*0.6,N14*0.375),\"-\")","v":"00:02:00"},{"$f":"IF($N$14<>\"-\",IF($L$53,N15*0.8,N14*0.5),\"-\")","v":"00:02:40"},{"$f":"IF($N$14<>\"-\",IF($L$53,N15,N14*0.625),\"-\")","v":"00:03:20"},{"$f":"IF($N$14<>\"-\",IF($L$53,N15*1.2,N14*0.75),\"-\")","v":"00:04:00"},{"$f":"IF($N$14<>\"-\",IF($L$53,N15*1.6,N14),\"-\")","v":"00:05:20"},null,"10k",2.314814814814815E-2,"00:03:20",2.314814814814815E-2,2.3148148139306673E-3,{"$f":"10/1.609344","v":6.2137119223733395},1.8553240740740742E-2,2.1064814814814814E-2,"taken from",10000,0.92421044488020254]
[null,"Top 3 are Daniels' R, I, and T Paces - Bottom 3 are Generic 1 Mile, 5k, and 10k Paced Intervals",null,null,null,null,null,null,null,null,null,null,null,"12k",2.8083315173793796E-2,"00:03:22.200",2.8083315173793796E-2,2.3402762635889433E-3,{"$f":"12/1.609344","v":7.4564543068480074},2.2476851851851855E-2,2.539351851851852E-2,"Road",12000,0.91311370522308566]
[null,null,null,null,null,null,null,null,null,null,null,null,{"$f":"(SUM(M49:M61)/60)*M66","v":3.6435185185185189E-2},"15k",3.5577300152886737E-2,"00:03:24.925",3.5577300152886737E-2,2.3718200092865279E-3,{"$f":"15/1.609344","v":9.3205678835600096},2.8414351851851847E-2,3.1886574074074074E-2,"Racing",15000,0.89845377669458393]
[null,"McMillanRunning.com",null,null,null," Training Range Guideline Approximations",null,null,null,null,null,true,{"$f":"(SUM(M49:M61)/60)*M66","v":3.6435185185185189E-2},"10 Mile",3.8332228779551294E-2,"00:03:25.792",3.8332228779551294E-2,2.3818542688766493E-3,10,3.0555555555555555E-2,3.4270833333333334E-2,"Open Class",16093.44,0.89358010178438574]
[null,"Run Type",null,null,"Anaerobic Int","Aerobic Int","Cruise Int","Tempo Int","Tempo","Steady","Easy","Long",{"$f":"IF(COUNT(M49:M61)>0,M62/M65,0)","v":7.287037037037038E-3},"20k",4.8262303742644515E-2,"00:03:28.493",4.8262303742644515E-2,2.4131151862105318E-3,{"$f":"20/1.609344","v":12.427423844746679},3.8368055555555551E-2,4.282407407407407E-2,"Standards",20000,0.87794726097225639]
[null,"Race Pace",null,null,{"$f":"IF($L$63,\"1.6 k\",\"Mile\")","v":"1.6 k"},"3k - 8k","8k - 12k","10k - 15k","12k - 1/2m","1/2m - 30k","MP+30-60","MP+30-90",{"$f":"COUNT(M49:M61)*M66","v":5},"1/2 Mar",5.1074145395104714E-2,"00:03:29.163",5.1074145395104714E-2,2.420862442260782E-3,{"$f":"K8","v":13.109378728227153},4.0543981481481479E-2,4.5277777777777778E-2,null,21097.5,0.87401670048596791]
[null,{"$f":"IF($L$63,\"Pace / km\",\"Pace / mile\")","v":"Pace / km"},null,null,{"$f":"IF($L$63,$R$15,$R$14)","v":"00:02:59.238"},{"$f":"IF($L$63,TEXT($Q$15,\"m:ss\")&\" - \"&TEXT($O$15,\"m:ss\"),TEXT($Q$14,\"m:ss\")&\"-\"&TEXT($O$14,\"m:ss\"))","v":"3:06 - 3:17"},{"$f":"IF($L$63,TEXT($O$15,\"m:ss\")&\" - \"&TEXT($M$15,\"m:ss\"),TEXT($O$14,\"m:ss\")&\"-\"&TEXT($M$14,\"m:ss\"))","v":"3:17 - 3:22"},{"$f":"IF($L$63,TEXT($N$15,\"m:ss\")&\" - \"&TEXT($L$15,\"m:ss\"),TEXT($N$14,\"m:ss\")&\"-\"&TEXT($L$14,\"m:ss\"))","v":"3:20 - 3:25"},{"$f":"IF($L$63,TEXT($M$15,\"m:ss\")&\" - \"&TEXT($K$15,\"m:ss\"),TEXT($M$14,\"m:ss\")&\"-\"&TEXT($K$14,\"m:ss\"))","v":"3:22 - 3:29"},{"$f":"IF($L$63,TEXT($K$15,\"m:ss\")&\" - \"&TEXT(($J$15+$K$15)/2,\"m:ss\"),TEXT($K$14,\"m:ss\")&\"-\"&TEXT(($J$14+$K$14)/2,\"m:ss\"))","v":"3:29 - 3:34"},{"$f":"TEXT(($J$14+\"0:00:30\")*IF($L$63,0.621371192,1),\"m:ss\")&\" - \"&TEXT(($J$14+\"0:01:00\")*IF($L$63,0.621371192,1),\"m:ss\")","v":"3:57 - 4:15"},{"$f":"TEXT(($J$14+\"0:00:30\")*IF($L$63,0.621371192,1),\"m:ss\")&\" - \"&TEXT(($J$14+\"0:01:30\")*IF($L$63,0.621371192,1),\"m:ss\")","v":"3:57 - 4:34"},1,"25k",6.1141017564910818E-2,"00:03:31.303",6.1141017564910818E-2,2.4456407016623157E-3,{"$f":"25/1.609344","v":15.534279805933348},4.8668981481481487E-2,5.3993055555555558E-2,null,25000,0.86150106959588513]
[null,null,null,null,null,null,{"$f":"IF($H$67,\"Heart Rate\",\"% HRmax\")","v":"Heart Rate"},true,{"$f":"IF($H$67,TEXT(0.9*$E$3,0)&\" - \"&TEXT(0.85*$E$3,0),\"90 - 85%\")","v":"169 - 160"},{"$f":"IF($H$67,TEXT(0.87*$E$3,0)&\" - \"&TEXT(0.83*$E$3,0),\"87 - 83%\")","v":"164 - 156"},{"$f":"IF($H$67,TEXT(0.75*$E$3,0),\"75%\")","v":"141"},{"$f":"IF($H$67,TEXT(0.7*$E$3,0),\"70%\")","v":"132"},"Subtract","30k",7.4176234545104039E-2,"00:03:33.628",7.4176234545104039E-2,2.472541150559076E-3,{"$f":"30/1.609344","v":18.641135767120019},5.9143518518518519E-2,6.5509259259259267E-2,null,30000,0.84838559818384096]
[null,"*Note: The Greg McMillan and Joe Friel tables are approximate representations, not exact duplications.",null,null,null,null,null,null,null,null,null,null,"(mm:ss)","Marathon",0.10648609567723577,"00:03:38.045",0.10648609567723577,2.523666207763081E-3,{"$f":"J8","v":26.218757456454306},8.5381944444444455E-2,9.4039351851851846E-2,null,42195,0.82670071704269421]
[null,"Joe Friel",null,null,null," Training Zone Approximations",null,null,null,null,null,false,"03:11:49","50k",0.12747483478881019,"00:03:40.277",0.12747483478881019,2.5494966948024188E-3,{"$f":"50/1.609344","v":31.068559611866696},0.10381944444444445,0.11365740740740742,null,50000,0.81814673953313932]
[null,"Zones (Based on Lactate Threshold - LT)",null,null,null,"Zone 1","Zone 2","Zone 3","Zone 4","Zone 5a","Zone 5b","Zone 5c","03:11:27","Racing Statistics",null,true,"Fastest Ages"]
[null,"Zones by Heart Rate",null,null,null,{"$f":"IF($E$3,\"< \"&TEXT(IF($D$73,$F$73,$C$73)*0.85,0),\"-\")","v":"< 144"},{"$f":"IF($E$3,TEXT(IF($D$73,$F$73,$C$73)*0.85,0)&\" - \"&TEXT(IF($D$73,$F$73,$C$73)*0.89,0),\"-\")","v":"144 - 151"},{"$f":"IF($E$3,TEXT(IF($D$73,$F$73,$C$73)*0.9,0)&\" - \"&TEXT(IF($D$73,$F$73,$C$73)*0.94,0),\"-\")","v":"152 - 159"},{"$f":"IF($E$3,TEXT(IF($D$73,$F$73,$C$73)*0.95,0)&\" - \"&TEXT(IF($D$73,$F$73,$C$73)*0.99,0),\"-\")","v":"161 - 168"},{"$f":"IF($E$3,TEXT(IF($D$73,$F$73,$C$73)*1,0)&\" - \"&TEXT(IF($D$73,$F$73,$C$73)*1.02,0),\"-\")","v":"169 - 173"},{"$f":"IF($E$3,TEXT(IF($D$73,$F$73,$C$73)*1.03,0)&\" - \"&TEXT(IF($D$73,$F$73,$C$73)*1.06,0),\"-\")","v":"174 - 179"},{"$f":"IF($E$3,\"> \"&TEXT(IF($D$73,$F$73,$C$73)*1.06,0),\"-\")","v":"> 179"},{"$f":"M69-M70","v":2.5462962962963243E-4},"IAAF","Age Grade","ARRS","M: 19-27 /  F: 22-29"]
[null,{"$f":"IF($L$69,\"Zone Pace / km\",\"Zone Pace / mile\")","v":"Zone Pace / mile"},null,null,null,{"$f":"\"< \"&TEXT(IF($J$73,$L$73/60,$I$73)*1.29*IF(L69,0.621371192,1),\"m:ss\")","v":"< 7:12"},{"$f":"TEXT(IF($J$73,$L$73/60,$I$73)*1.29*IF(L69,0.621371192,1),\"m:ss\")&\" - \"&TEXT(IF($J$73,$L$73/60,$I$73)*1.14*IF(L69,0.621371192,1),\"m:ss\")","v":"7:12 - 6:22"},{"$f":"TEXT(IF($J$73,$L$73/60,$I$73)*1.13*IF(L69,0.621371192,1),\"m:ss\")&\" - \"&TEXT(IF($J$73,$L$73/60,$I$73)*1.06*IF(L69,0.621371192,1),\"m:ss\")","v":"6:18 - 5:55"},{"$f":"TEXT(IF($J$73,$L$73/60,$I$73)*1.05*IF(L69,0.621371192,1),\"m:ss\")&\" - \"&TEXT(IF($J$73,$L$73/60,$I$73)*0.99*IF(L69,0.621371192,1),\"m:ss\")","v":"5:52 - 5:31"},{"$f":"TEXT(IF($J$73,$L$73/60,$I$73)*1*IF(L69,0.621371192,1),\"m:ss\")&\" - \"&TEXT(IF($J$73,$L$73/60,$I$73)*0.97*IF(L69,0.621371192,1),\"m:ss\")","v":"5:35 - 5:25"},{"$f":"TEXT(IF($J$73,$L$73/60,$I$73)*0.96*IF(L69,0.621371192,1),\"m:ss\")&\" - \"&TEXT(IF($J$73,$L$73/60,$I$73)*0.9*IF(L69,0.621371192,1),\"m:ss\")","v":"5:21 - 5:01"},{"$f":"\"> \"&TEXT(IF($J$73,$L$73/60,$I$73)*0.9*IF(L69,0.621371192,1),\"m:ss\")","v":"> 5:01"},null,null,null,null,null,{"$f":"IF(ISNA(MATCH(D8,S50:S69,0)),\"No\",\"Yes\")","v":"Yes"}]
[null,"Calc LTHR",{"$f":"IF($E$3<>\"\",$E$3*0.9,\"\")","v":169.20000000000002},false,null,157,null,"Calc FTPa",{"$f":"+L6","v":"00:05:34.839"},false,null,"07:15:00","Entry Time Grading",null,null,{"$f":"IF(C4,\"Male\",\"Female\")&\" Peak Potential - \"&$E$6","v":"Male Peak Potential - 10k"}]
[null,null,null,null,null,null,null,null,null,null,null,null,{"$f":"IF($C$4,\" Male \",\"Female \")&IF(ISNUMBER($E$5),$E$5,\"\")","v":" Male 35"},null,{"$f":"$G$6","v":"00:33:20"},null,"Open Std:",{"$f":"IF(R72=\"No\",\"No Std\",LOOKUP($D$8,$S$50:$S$69,IF($C$4,$T$50:$T$69,$U$50:$U$69)))","v":1.8553240740740742E-2}]
[null,{"$f":"\"Projected Adverse Impact of High Temperatures on \"&$E$6&\" Time (Daniels)\"","v":"Projected Adverse Impact of High Temperatures on 10k Time (Daniels)"},null,null,null,null,null,null,null,null,null,true,{"$f":"IF(O74=$G$6, \"Current Entry Time\",\"Manual Time\")","v":"Current Entry Time"},null,null,{"$f":"IF($O$84=\"yes\",ROUND((-4.6 + 0.182258 * (F8/R75/1440) + 0.000104 *(F8/R75/1440)^2)/(0.8+0.1894393 * EXP(-0.012778*R75*1440)+0.2989558* EXP(-0.1932605*R75*1440)),1),\"\")","v":82.6},{"$f":"IF($O$84=\"yes\",\"Age \"&DATEDIF($E$2,NOW(),\"y\")&\" Std:\",\"\")","v":"Age 35 Std:"},{"$f":"IF(R72=\"No\",\"No Std\",IF($O$84=\"yes\",$R$74/LOOKUP(DATEDIF($E$2,NOW(),\"y\"),$AB$125:$AB$220,IF($C$4,$AC$125:$AC$220,$AD$125:$AD$220)),\"\"))","v":1.8728791950624601E-2}]
[null,"Temperature",null,{"$f":"IF($L$75,\"16° c\",\"60° f\")","v":"16° c"},{"$f":"IF($L$75,\"18° c\",\"65° f\")","v":"18° c"},{"$f":"IF($L$75,\"21° c\",\"70° f\")","v":"21° c"},{"$f":"IF($L$75,\"24° c\",\"75° f\")","v":"24° c"},{"$f":"IF($L$75,\"27° c\",\"80° f\")","v":"27° c"},{"$f":"IF($L$75,\"29° c\",\"85° f\")","v":"29° c"},{"$f":"IF($L$75,\"32° c\",\"90° f\")","v":"32° c"},{"$f":"IF($L$75,\"35° c\",\"95° f\")","v":"35° c"},{"$f":"IF($L$75,\"38° c\",\"100° f\")","v":"38° c"},null,null,null,"Hypothetical best time",null,{"$f":"IF($O$84=\"Yes\",$E$5,\"Birthdate?\")","v":35}]
[null,"Adjusted Time",null,{"$f":"IF(AND($E$6>0,$G$6>0),G6,\"-\")","v":2.314814814814815E-2},{"$f":"IF($D$77<>\"-\",$D$77*1.0075,\"-\")","v":2.3321759259259264E-2},{"$f":"IF($D$77<>\"-\",$D$77*1.015,\"-\")","v":2.3495370370370371E-2},{"$f":"IF($D$77<>\"-\",$D$77*1.0225,\"-\")","v":2.3668981481481482E-2},{"$f":"IF($D$77<>\"-\",$D$77*1.03,\"-\")","v":2.3842592592592596E-2},{"$f":"IF($D$77<>\"-\",$D$77*1.0375,\"-\")","v":2.401620370370371E-2},{"$f":"IF($D$77<>\"-\",$D$77*1.045,\"-\")","v":2.4189814814814817E-2},{"$f":"IF($D$77<>\"-\",$D$77*1.0525,\"-\")","v":2.4363425925925927E-2},{"$f":"IF($D$77<>\"-\",$D$77*1.06,\"-\")","v":2.4537037037037041E-2},"Grading Calcs are Based on",null,null,"humanly possible at",null,{"$f":"IF(AND($C$2>0,$C$3>0),IF($B$4,ROUND($C$3 / ($C$2/100)^2,1),ROUND($C$3 / $C$2^2*703,1)),\"Wght / Hght?\")","v":23.1}]
[null,{"$f":"IF($L$75,\"Adj Pace / km\",\"Adj Pace / mile\")","v":"Adj Pace / km"},null,{"$f":"IF($D$77<>\"-\",D77/IF($L$75,$F$8/1000,$D$8),\"-\")","v":"00:03:20"},"00:03:21.500","00:03:23","00:03:24.500","00:03:26","00:03:27.500","00:03:29","00:03:30.500","00:03:32","Time & VDOT. Distance is Irrelevant.",null,null,{"$f":"\"current age, wght \"&$C$3","v":"current age, wght 75"},null,{"$f":"IF(R72=\"no\",\"-\",IF(AND($C$2>0,$C$3>0,$O$84=\"yes\"),MAX($R$75*($P$75/($D$92*$P$75/$C$3))^0.83,$R$75),\"?\"))","v":2.2539541434159229E-2}]
[null,"Performance is not adversely affected at 60° or lower.",null,null,null,null,null,null,null,null,null,null,null,null,null,"Best time possible at",null,{"$f":"IF(AND($C$2>0,$P$80>0),IF($B$4,ROUND($P$80 / ($C$2/100)^2,1),ROUND($P$80 / $C$2^2*703,1)),\"\")","v":45.7}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,148,{"$f":"IF($B$4,\" kg\",\" lbs\")","v":" kg"},{"$f":"IF(R72=\"no\",\"-\",IF(AND($C$2>0,$P$80>0,$O$84=\"yes\"),MAX($R$75*($P$75/($D$92*$P$75/$P$80))^0.83,$R$75),\"?\"))","v":3.962428614859613E-2}]
[null,{"$f":"\"Projected Impact of Weight on \"&$E$6&\" Time (Daniels)\"","v":"Projected Impact of Weight on 10k Time (Daniels)"},null,null,null,null,null,null,null,null,null,null,"Age Grading"]
[null,{"$f":"IF($C$4,\"Male\",\"Female\")","v":"Male"},null,"age:",{"$f":"$E$5","v":35},{"$f":"IF($B$4,\"Height (cm):\",\"Height (in):\")","v":"Height (cm):"},{"$f":"IF($B$4,\"Height (cm):\",\"Height (in):\")","v":"Height (cm):"},{"$f":"$C$2","v":180},{"$f":"\"Weight\"&IF($B$4,\" (kg):\",\" (lb):\")","v":"Weight (kg):"},{"$f":"\"Weight\"&IF($B$4,\" (kg):\",\" (lb):\")","v":"Weight (kg):"},{"$f":"$C$3","v":75},false,"Time Difference",null,{"$f":"IF($O$84=\"yes\",$O$74-$O$83,0)","v":"00:00:18.747"},"Free Form VDOT Calculator"]
[null,"Projected Weight",null,{"$f":"$C$3+($C$3*$L$87*2)","v":81.75},{"$f":"$C$3+($C$3*$L$87*1)","v":78.375},{"$f":"$C$3-($C$3*$L$87*0)","v":75},{"$f":"$C$3-($C$3*$L$87*1)","v":71.625},{"$f":"$C$3-($C$3*$L$87*2)","v":68.25},{"$f":"$C$3-($C$3*$L$87*3)","v":64.875},{"$f":"$C$3-($C$3*$L$87*4)","v":61.5},{"$f":"$C$3-($C$3*$L$87*5)","v":58.125},{"$f":"$C$3-($C$3*$L$87*6)","v":54.75},{"$f":"IF(M100,\"Open Class Equivalent\",\"No Age Grading\")","v":"Open Class Equivalent"},null,{"$f":"IF(AND($O$84=\"yes\",$M$100),($O$74*LOOKUP($E$5,$AB$125:$AB$220,IF($C$4,$AC$125:$AC$220,$AD$125:$AD$220))/LOOKUP(25,$AB$125:$AB$220,IF($Q$49,$AC$125:$AC$220,$AD$125:$AD$220))),O74)","v":"00:33:01.253"},{"$f":"IF(R85,\"Kilometers\",\"Miles\")","v":"Miles"},"Time","%VO2max"]
[null,"Adjusted VDOT",null,{"$f":"IF(AND(D83>0,$I$6<>\"-\"),$C$3*$I$6/D83,\"-\")","v":59.001415827658604},{"$f":"IF(AND(E83>0,$I$6<>\"-\"),$C$3*$I$6/E83,\"-\")","v":61.542146652773091},{"$f":"IF(AND(F83>0,$I$6<>\"-\"),$C$3*$I$6/F83,\"-\")","v":64.311543252147885},{"$f":"IF(ROUND(G83,0)>=$D$92,IF(AND(G83>0,$I$6<>\"-\"),$C$3*$I$6/G83,\"-\"),\"too thin\")","v":67.341930106961129},70.672025551810862,74.348604915777898,78.428711283107177,"too thin","too thin","Valid Age?",null,{"$f":"IF(AND(DATEDIF($E$2,NOW(),\"y\")>=5,DATEDIF($E$2,NOW(),\"y\")<=100),\"Yes\",\"No\")","v":"Yes"},5,"00:20:28",{"$f":"0.8+0.1894393 * EXP(-0.012778*Q84*1440)+0.2989558* EXP(-0.1932605*Q84*1440)","v":0.95157048613053818}]
[null,"Estimated Time",null,{"$f":"IF(AND(D83>0,$E$6<>\"\",D84<>\"too thin\"),$G$6*($I$6/D84)^0.83,\"-\")","v":2.4864529544861617E-2},2.4009481110966985E-2,2.314814814814815E-2,2.2280198286573134E-2,2.1405264999265535E-2,2.0522942217233917E-2,1.9632777768943645E-2,"-","-",null,null,null,{"$f":"ROUND((-4.6 + 0.182258 * ((P84*IF(R85,1000,1))/Q84/1440*(IF(R85,1,1609.344))) + 0.000104 *((P84*IF(R85,1000,1))/Q84/1440*(IF(R85,1,1609.344)))^2)/R84,1)","v":87.4},null,false]
[null,{"$f":"IF($L$82,\"Est Pace / km\",\"Est Pace / mile\")","v":"Est Pace / mile"},null,{"$f":"IF(D85<>\"-\",D85/IF($L$82,$F$8/1000,$D$8),\"-\")","v":4.0015581435845779E-3},3.8639514369048053E-3,3.725333333333334E-3,3.5856503431306755E-3,3.4448434794977995E-3,3.3028473919652101E-3,3.1595893105782844E-3,"-","-","Weight",null,null,"Time fields must be h:mm:ss format"]
[null,"Estimated Times & Pace are +/- 2 seconds per mile",null,null,null,null,null,null,null,"Weight Increment:",null,4.4999999999999998E-2,{"$f":"IF($C$3>0,$C$3,\"Current Weight?\")","v":75},null,{"$f":"IF(AND($N$88>0,$N$89>0,$N$89<>\"\",$M$101),ABS($O$83-$O$83*($I$6/$N$89)^0.83),0)","v":1.7381597363460566E-2},"Pace Calculator"]
[null,null,null,null,null,null,null,null,null,null,null,null,"Compare to",148,null,"Miles","Time","Pace"]
[null,"Body Mass Index (BMI)",null,null,null,null,{"$f":"IF($C$4,\"Male\",\"Female\")","v":"Male"},{"$f":"IF(ISNUMBER($E$5),\"Age  \"&$E$5,\"Birthdate?\")","v":"Age  35"},{"$f":"\"Hgt  \"&$C$2","v":"Hgt  180"},{"$f":"\"Wgt  \"&$C$3","v":"Wgt  75"},{"$f":"\"Current BMI = \" &IF($B$4,ROUND($C$3 / ($C$2/100)^2,1),ROUND($C$3 / $C$2^2*703,1))","v":"Current BMI = 23.1"},null,{"$f":"IF(AND($C$2>0,$N$88>0),IF($B$4,ROUND($N$88 / ($C$2/100)^2,1),ROUND($N$88 / $C$2^2*703,1)),\"\")","v":45.7},{"$f":"IF(AND($C$2>0,$N$88>0),MIN($C$3*$I$6/$N$88,$C$3*$I$6/$D$92),\"\")","v":32.590309080480345},null,1.2,"00:15:49",{"$f":"Q89/P89","v":"00:13:10.833"}]
[null,"BMI Range","<18.5",18.5,19,20,21,22,23,24,25,">25",{"$f":"IF(M101,\"Weight Adjusted Time\",\"No Weight Grading\")","v":"Weight Adjusted Time"},null,{"$f":"IF($N$88<$M$87,$O$83-$O$87,$O$83+$O$87)","v":"00:58:03.023"},"Km","Time","Pace"]
[null,{"$f":"\"for \"&IF($B$4,ROUND($C$2,0)&\" cm\",INT($C$2/12)&\" ft \"&ROUND((($C$2/12)-INT($C$2/12))*12,1)&\" in\")","v":"for 180 cm"},"Too Thin",{"$f":"IF($B$4,ROUND(D90*($C$2/100)^2,0)&\" kg\",ROUND(D90/703*$C$2^2,0)&\" lb\")","v":"60 kg"},"62 kg","65 kg","68 kg","71 kg","75 kg","78 kg","81 kg","OvrWeight","Lowest valid BMI is 18.5 (Open Std Equiv)",null,null,10,"00:44:09",{"$f":"Q91/P91","v":"00:04:24.900"}]
[null,null,null,{"$f":"IF($B$4,ROUND(D90*($C$2/100)^2,0),ROUND(D90/703*$C$2^2,0))","v":60},62,65,68,71,75,78,81,null,null,null,null,"Finish Time Calculator"]
[null,"   Dr. Stillman's Weight Guidelines",null,null,null,null,"Average Adult",null,"Middle Dist Runner",null,"Long Dist Runner",null,"Temperature",null,null,"Miles","Pace/mi","Time"]
[null,{"$f":"\"   based on a height of \"&IF($B$4,ROUND($C$2,3)&\" cm\",INT($C$2/12)&\" ft \"&ROUND((($C$2/12)-INT($C$2/12))*12,1)&\" in\")","v":"   based on a height of 180 cm"},null,null,null,null,"Non-Active",null,"(12% Below Average)",null,"(15% Below Average)",null,{"$f":"IF($B$4,\"Temp °C\",\"Temp °F\")","v":"Temp °C"},70,{"$f":"IF($M$102,IF($B$4,MAX($O$90*(($N$94-16)*0.002727),0),MAX($O$90*(($N$94-60)*0.0015),0)),0)","v":0},26.2,0.3576388888888889,{"$f":"(Q94*P94)/60","v":0.15616898148148148}]
[null,{"$f":"IF($B$4,     IF($C$2<152.4,\"** Under the minum height **\",\"\"),IF($C$2<60,\"**Under the minimum height **\",\"\"))","v":""},null,null,null,"Male",{"$f":"IF($B$4,IF($C$2>=152.4,49.895+(($C$2-152.4)/2.5)*2.495,0),IF($C$2>=60,110+($C$2-60)*5.5,0))","v":77.439799999999991},null,{"$f":"G95*0.88","v":68.147023999999988},null,{"$f":"G95*0.85","v":65.823829999999987},null,{"$f":"IF(M102,\"Temp Adjusted Time\",\"No Temp Grading\")","v":"No Temp Grading"},null,{"$f":"IF($N$96,$O$90+$O$94,$O$90-$O$94)","v":"00:58:03.023"},"Km","Pace/km","Time"]
[null,{"$f":"IF($B$4,\"(Minimum height is 152.4 cm)\",\"(Minimum height is 60 inches)\")","v":"(Minimum height is 152.4 cm)"},null,null,null,"Female",{"$f":"IF($B$4,IF($C$2>=152.4,45.355+(($C$2-152.4)/2.5)*2.268,0),IF($C$2>=60,100+($C$2-60)*5,0))","v":70.393719999999988},null,{"$f":"G96*0.88","v":61.94647359999999},null,{"$f":"G96*0.85","v":59.834661999999987},null,null,false,null,42.195,0.19722222222222222,{"$f":"(Q96*P96)/60","v":0.13869652777777777}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"Quick Converter"]
[null,"Absolute VO2max Calculated from VDOT (Daniels)",null,null,null,null,null,null,null,null,null,null,null,null,null,"US to Metric"]
[null,null,null,null,{"$f":"\"Weight in \"&IF($B$4,\"kg\",\"lbs\")","v":"Weight in kg"},null,"VDOT",null,"Absolute VO2max",null,null,null,"Time Grade Summary",null,null,3.1,{"$f":"P99*1.609344","v":4.9889664000000007}]
[null,"Top Elite Male Runner",null,null,{"$f":"IF($B$4,62,136)","v":62},null,82,null,{"$f":"E100*IF($B$4,1,0.45359237)*G100/1000","v":5.0839999999999996},null,null,null,true,true,{"$f":"$O$82","v":2.1697530864198469E-4},0.41666666666666669,{"$f":"P100/1.609344/60","v":"00:06:12.823"}]
[null,{"$f":"\"Entry Weight & VDOT\"","v":"Entry Weight & VDOT"},null,null,{"$f":"$C$3","v":75},null,{"$f":"$I$6","v":64.311543252147885},null,{"$f":"E101*IF($B$4,1,0.45359237)*G101/1000","v":4.8233657439110909},null,{"$f":"$G$6","v":"00:33:20"},{"$f":"$E$6","v":"10k"},true,true,{"$f":"$O$87","v":1.7381597363460566E-2},130,{"$f":"P101*0.45359237","v":58.967008100000001}]
[null,"VDOT if I Now Weighed -->",null,null,170,null,{"$f":"E101*G101/E102","v":28.372739670065243},null,{"$f":"E102*IF($B$4,1,0.45359237)*G102/1000","v":4.8233657439110909},null,null,null,false,true,{"$f":"$O$94","v":0},74,{"$f":"P102*2.54","v":187.96}]
[null,"My Peak (17:55 5k 1986)",null,null,175,null,56.6,null,{"$f":"E103*IF($B$4,1,0.45359237)*G103/1000","v":9.9049999999999994},null,null,null,"Combined Time Grade",null,{"$f":"$O$74-$O$100+IF($N$88<$M$87,-$O$101,$O$101)+IF($N$96,$O$102,-$O$102)","v":"00:58:03.023"},"Metric to US"]
[null,"Runner X",null,null,null,null,null,null,{"$f":"E104*IF($B$4,1,0.45359237)*G104/1000","v":0},null,null,null,null,null,null,1.3,{"$f":"P104*0.621371192","v":0.80778254960000007}]
[null,"Absolute VO2max (in Liters) = weight in kg x VDOT / 1000",null,null,null,null,null,null,null,null,null,null,null,null,null,0.2590277777777778,{"$f":"P105/0.62137117223/60","v":"00:10:00.285"}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,62,{"$f":"P106*2.20462262","v":136.68660244}]
[null,"Weekly Intensity Distribution",null,null,null,null,null,null,null,null,null,null,null,null,null,188,{"$f":"P107*0.393700787","v":74.015747955999998}]
[null,"Run Type",null,"%HRmax","Mon","Tues","Wed","Thur","Fri","Sat","Sun","Percent",null,null,null,"Pace/Speed Conversions"]
[null,"WarmUp / Recovery",null,"65-70%",1,1,1,1,null,1,null,{"$f":"IF(SUM(E109:K109)>0,SUM(E109:K109)/L118,\"---\")","v":0.13440860215053763},"Recovery",null,null,0.41666666666666669,{"$f":"P109*1440","v":600},{"$f":"60/P109/24","v":6}]
[null,"Aerobic Zone",null,"70-79%",5.2,3.7,3,5.2,null,5.2,null,{"$f":"IF(SUM(E110:K110)>0,SUM(E110:K110)/L118,\"---\")","v":0.59946236559139787},"& Aerobic",null,null,6,{"$f":"60/P110/1440","v":"00:10:00"},{"$f":"60/P110*60","v":600}]
[null,"Long Run ",null,"70-75%",{"$f":"IF(MAX($E$118:$K$118)=E118,\"*\",\"\")","v":""},"","","","",{"$f":"IF(MAX($E$118:$K$118)=J118,\"*\",\"\")","v":"*"},{"$f":"IF(MAX($E$118:$K$118)=K118,\"*\",\"\")","v":""},{"$f":"IF(L118>0,MAX(E118:K118)/L118,\"---\")","v":0.32258064516129031},{"$f":"IF(L118>0,SUM(E109:K110)/L118,0)","v":0.73387096774193539},null,null,600,{"$f":"P111/1440/60","v":"00:10:00"},{"$f":"60/P111*60","v":6}]
[null," Marathon Pace",null,"80-89%",null,1.5,null,null,null,5.8,null,{"$f":"IF(SUM(E112:K112)>0,SUM(E112:K112)/L118,\"---\")","v":0.19623655913978494},"Endurance",null,null,0.2590277777777778,{"$f":"P112*1440","v":373.00000000000006},{"$f":"60/P112/24","v":9.6514745308310985}]
[null,"Tempo / Cruise",null,"88-92%",null,null,2.6,null,null,null,null,{"$f":"IF(SUM(E113:K113)>0,SUM(E113:K113)/L118,\"---\")","v":6.9892473118279563E-2},"& Strength",null,null,9.65,{"$f":"60/P113/1440","v":"00:06:13.057"},{"$f":"60/P113*60","v":373.05699481865287}]
[null,"Hills",null,null,null,null,null,null,null,null,null,{"$f":"IF(SUM(E114:K114)>0,SUM(E114:K114)/L118,\"---\")","v":"---"},{"$f":"SUM(L112:L114)","v":0.2661290322580645},null,null,373,{"$f":"P114/1440/60","v":"00:06:13"},{"$f":"60/P114*60","v":9.6514745308310985}]
[null,"Intervals ",null,"95-100%",null,null,null,null,null,null,null,{"$f":"IF(SUM(E115:K115)>0,SUM(E115:K115)/L118,\"---\")","v":"---"},"Speed",null,null,null,"Miles","Meters"]
[null,"Repititions ",null,"Race Pace",null,null,null,null,null,null,null,{"$f":"IF(SUM(E116:K116)>0,SUM(E116:K116)/L118,\"---\")","v":"---"},"& Races",null,null,"1/2 Mar",13.109375,21097.493999999999]
[null,"Race ",null,null,null,null,null,null,null,null,null,{"$f":"IF(SUM(E117:K117)>0,SUM(E117:K117)/L118,\"---\")","v":"---"},{"$f":"SUM(L115:L117)","v":0},null,null,"Marathon",26.21875,42194.987999999998]
[null,null,"Totals",null,{"$f":"E109+E110+E112+E113+E114+E115+E116+E117","v":6.2},6.2,6.6,6.2,0,{"$f":"J109+J110+J112+J113+J114+J115+J116+J117","v":12},{"$f":"K109+K110+K112+K113+K114+K115+K116+K117","v":0},{"$f":"SUM(E118:K118)","v":37.200000000000003}]
[null,null,null,null,null,null,"* Asterisk Denotes Highest Mileage Day"]
[]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"These figures needed for worksheet calcs… do not disturb!"]
[]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2015 Age Grade Factors"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"% VDOT","% of HRMax","Point Value","5k",null,"Age","FactorM","FactorF","MtoF_Fact"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0.5,0.56000000000000005,0.1,"8k",null,5,0.60563999999999996,0.66959999999999986,0.96112336382737162]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0.59,0.65,0.1,"10k",null,{"$f":"+AB125+1","v":6},0.65963999999999989,0.70604666666666671,1.0442340767273608]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0.59499999999999997,0.65500000000000003,{"$f":"(Y125+Y128)/2","v":0.10500000000000001},"12k",null,7,0.70964000000000005,0.74047999999999992,1.0698634535696265]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0.6,0.66,0.11,"15k",null,8,0.75563999999999998,0.77283999999999997,1.0905153464137425]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0.60499999999999998,0.66500000000000004,{"$f":"(Y128+Y130)/2","v":0.11599999999999999},"1/2 Mar",null,9,0.79763999999999979,0.80318666666666683,1.1067837684547033]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0.61,0.67,0.122,"Marathon",null,10,0.83563999999999994,0.83158000000000021,1.1193704644085498]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0.61499999999999999,0.67500000000000004,{"$f":"(Y130+Y132)/2","v":0.1285},"Custom",null,11,0.86964000000000008,0.85783999999999994,1.1286846691527839]
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[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0.63,0.69,0.15,null,null,14,0.9476399999999997,0.92465999999999982,1.1399138300696301]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0.63500000000000001,0.69499999999999995,{"$f":"(Y134+Y136)/2","v":0.1585},null,null,15,0.96564000000000016,0.94286666666666674,1.1389721181856014]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0.64,0.7,0.16700000000000001,null,null,16,0.97963999999999973,0.96006666666666685,1.1345731655830449]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0.64500000000000002,0.70499999999999996,{"$f":"(Y136+Y138)/2","v":0.17499999999999999},null,null,17,0.99164000000000008,0.97726666666666684,1.127948717948718]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0.65,0.71,0.183,null,null,18,0.99931999999999988,0.98997333333333326,1.1223755894829777]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0.65500000000000003,0.71499999999999997,{"$f":"(Y138+Y140)/2","v":0.1915},null,null,19,1,0.99627999999999994,1.1163427143041849]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0.66,0.72,0.2,null,null,20,1,0.99898666666666669,1.1133474119725899]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0.66500000000000004,0.72499999999999998,{"$f":"(Y140+Y142)/2","v":0.20850000000000002},null,null,21,1,0.99974666666666678,1.1125070034047322]
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[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0.67500000000000004,0.73499999999999999,{"$f":"(Y142+Y144)/2","v":0.22500000000000001},null,null,23,1,1,1.1122484161530837]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0.68,0.74,0.23300000000000001,null,null,24,1,1,1.1122484161530837]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0.68500000000000005,0.745,{"$f":"(Y144+Y146)/2","v":0.24149999999999999},null,null,25,1,1,1.1122484161530837]
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[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0.7,0.755,{"$f":"(Y146+Y148)/2","v":0.26649999999999996},null,null,27,1,1,1.1122484161530837]
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[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0.72499999999999998,0.77500000000000002,{"$f":"(Y150+Y152)/2","v":0.3085},null,null,31,0.99899333333333329,0.99950000000000039,1.1124060231360806]
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[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0.73499999999999999,0.78500000000000003,{"$f":"(Y152+Y154)/2","v":0.32500000000000001},null,null,33,0.9962000000000002,0.99690000000000012,1.1134335419220267]
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[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,0.745,0.79500000000000004,{"$f":"(Y154+Y156)/2","v":0.34150000000000003},null,null,35,0.99062666666666632,0.99204000000000003,1.113938952866133]
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{"sheet":"Running Power Zones","index":1,"n_rows":44,"n_cols":19,"rows_kept":44,"cut":false,"hidden":false,"merged":[]}
["Zones For Running With Power"]
["CP",300,"<= Enter CP Here"]
[]
["1.) Steve Palladino’s Power Zones",null,null,null,null,null,"Link: https://www.facebook.com/groups/PalladinoPowerProject/",null,"5.) Matt Fitzgerald",null,null,null,null,null,"Link: http://mattfitzgerald.org/8020-zone-calculator/"]
["Zone","Description","Lower","Upper",null,"Lower Limit","Upper Limit",null,"Zone","Description","Lower","Upper",null,"Lower Limit","Upper Limit"]
["1a","Easy recovery",0.5,0.65,null,{"$f":"$B$2*C6","v":150},{"$f":"$B$2*D6","v":195},null,"Zone 1","Warmup/rec",0.5,0.76,null,{"$f":"$B$2*K6","v":150},228]
["1b","Easy warmup",0.65,0.75,null,195,225,null,"Zone 2","Endurance",0.76,0.88,null,228,264]
["1c","Easy run",0.75,0.8,null,225,240,null,"X","Tempo",0.88,0.94,null,264,282]
[2,"Long run",0.81,0.87,null,243.00000000000003,261,null,"Zone 3","Intervals",0.92,1,null,276,300]
["3a","Tempo",0.88,0.94,null,264,282,null,"Y","Rep",1,1.03,null,300,309]
["3b","Threshold",0.95,1.01,null,285,303,null,"Zone 4","High Intensity",1.03,1.2,null,309,360]
[4,"Intervals",1.02,1.05,null,306,315,null,"Zone 5","Sprints",1.1100000000000001,3,null,333.00000000000006,900]
[5,"Max Intervals",1.06,1.1599999999999999,null,318,348]
[6,"Reps",1.17,1.5,null,351,450]
[7,"Sprints",1.5,3,null,450,900]
[]
["2.) Jim Vance – Run with Power",null,null,null,null,null,"Link: https://www.runwithpower.net/",null,"6.) Endurance Nation",null,null,null,null,null,"Link: https://www.endurancenation.us/"]
["Zone","Description","Lower","Upper",null,"Lower Limit","Upper Limit",null,"Zone","Description","Lower","Upper",null,"Lower Limit","Upper Limit"]
[1,"Walking/Rec",0,0.81,"3+ hours",{"$f":"$B$2*C19","v":0},243.00000000000003,null,"Z1","Warm Up / Go All Day pace.",0,0.8,null,{"$f":"$B$2*K19","v":0},240]
[2,"Endurance",0.81,0.88,"2-3 hours",243.00000000000003,264,null,"Total Run Pace","IM / HIM Pace",0.8,0.82,null,240,245.99999999999997]
[3,"Tempo",0.89,0.95,"1-3 hours",267,285,null,"Z2","HIM/Marathon Pace ",0.85,0.88,null,255,264]
[4,"Threshold",0.95,1.05,"1 hour",285,315,null,"Z3","HM Pace",0.9,0.95,null,270,285]
[5,"High Intensity",1.06,1.1499999999999999,"20-45 minutes",318,345,null,"Z4","10K to 5K Pace",1,1.05,null,300,315]
[6,"VO2",1.1599999999999999,1.28,"2-18 minutes",348,384,null,"Z5","0.5 Mile Repeat/VO2",1.1000000000000001,3,null,330,900]
[7,"Anaerobic/Peak",1.29,3,"2 minutes or less",387,900]
[]
["3.) Stryd Powercenter",null,null,null,null,null,"Link: https://www.stryd.com/powercenter/",null,"7.) Polar - Based On Maximum Aerobic Power (6 Minute Power) *",null,null,null,null,null,"Link: https://flow.polar.com/settings/sports"]
["Zone","Description","Lower","Upper",null,"Lower Limit","Upper Limit",null,"Zone","Description","Lower","Upper",null,"Lower Limit","Upper Limit",null,null,"Lower Limit","Upper Limit"]
["Z1","Easy",0.65,0.8,null,{"$f":"$B$2*C29","v":195},240,null,"Z1",null,0.55000000000000004,0.69,null,{"$f":"$B$2*K29","v":165},206.99999999999997,null,null,172.15,215.96999999999997]
["Z2","Moderate",0.8,0.9,null,240,270,null,"Z2",null,0.7,0.84,null,210,252,null,null,219.1,262.92]
["Z3","Threshold",0.9,1,null,270,300,null,"Z3",null,0.85,0.99,null,255,297,null,null,266.05,309.87]
["Z4","Interval",1,1.1499999999999999,null,300,345,null,"Z4",null,1,1.1399999999999999,null,300,341.99999999999994,null,null,313,356.82]
["Z5","Repetition",1.1499999999999999,3,null,345,900,null,"Z5",null,1.1499999999999999,3,null,345,900,null,null,359.95,939]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,"* MAP is not FTP or CP"]
[]
["4.) Van Dijk and Van Megen – The Secret of Running",null,null,null,null,null,"Link: https://thesecretofrunning.com/"]
["Zone","Description","Lower","Upper",null,"Lower Limit","Upper Limit"]
[0,"Warmup/rec",0.6,0.7,null,{"$f":"$B$2*C38","v":180},210,null,"Sources: FinalSurge.com, http://runningbynumbers.com"]
[1,"Endurance",0,0.7,null,0,210,null,"Source: http://www.electricblues.com/html/runpro.html"]
[2,"Tempo",0.7,0.7,null,210,210,null,"Source: Collated via the5krunner.com"]
[3,"Intervals",0.8,0.9,null,240,270]
[4,"Rep",0.9,1,null,270,300]
[5,"High Intensity",1,1.1000000000000001,null,300,330]
[6,"Sprints",1.1000000000000001,3,null,330,900]

{"sheet":"Zone Calc & Info","index":2,"n_rows":75,"n_cols":20,"rows_kept":75,"cut":false,"hidden":false,"merged":[]}
["HR Training Zones v1.05"]
["Fill in the blank cells, read the comments"]
["Understand what it means below"]
[]
["Run",null,null,null,"Bike",null,null,null,"Swim/Other/Freeform",null,null,null,null,{"$f":"$N$15*1.29","v":258}]
["LTHR",161,"bpm",null,"LTHR",161,"bpm",null,"LTHR",161,"bpm",null,{"$f":"N5","v":258},{"$f":"$N$15*1.135","v":227}]
["VO2max Pace ","00:03:15","/km",null,"VO2max/CP6",420,"w",null,null,null,null,null,227,{"$f":"$N$15*1.055","v":211}]
["30min Test",3,20,"min/km","CP30",383,"w",null,null,null,null,null,211,{"$f":"$N$15*0.995","v":199}]
["20min Test",null,null,"min/km","CP20",null,"w",null,null,null,null,null,199,{"$f":"$N$15*0.965","v":193}]
["FTPa",{"$f":"IF(B9=\"\",O13,O14)","v":"00:03:20"},"/km",null,"FTP",{"$f":"IF(F8=\"\",F9*0.95,F8)","v":383},"w",null,null,null,null,null,193,{"$f":"$N$15*0.9","v":180}]
["rFTP",300,"watts",null,null,null,null,null,null,null,null,null,180,">"]
["Hrmax >",{"$f":"C18/0.89","v":179.08988764044943},"bpm (est.)",null,null,null,null,null,null,null,null,"z4",{"$f":"N8*1.08","v":214.92000000000002},{"$f":"N8*1.04","v":206.96}]
[null,null,null,null,null,null,null,null,null,null,null,null,{"$f":"N13*0.95","v":190},{"$f":"B8*60+C8","v":200},{"$f":"TIME(INT((B8*60+C8)/3600),INT(MOD((B8*60+C8),3600)/60),MOD(MOD((B8*60+C8),3600),60))","v":"00:03:20"}]
["HR","Low","High",null,"HR","Low","High",null,"HR","Low","High",null,{"$f":"N14*1.05","v":0},{"$f":"1.03*(B9*60+C9)","v":0},{"$f":"TIME(INT((1.03*B9*60+C9)/3600),INT(MOD(1.03*(B9*60+C9),3600)/60),MOD(MOD(1.03*(B9*60+C9),3600),60))","v":"00:00:00"}]
["Zone 1","<",{"$f":"$B$6*0.85","v":136.85},null,"Zone 1","<",{"$f":"$F$6*0.81","v":130.41},null,"Zone 1","<",{"$f":"$J$6*0.81","v":130.41},null,"FTPa(secs/km)",{"$f":"IF(B9=\"\",N13,N14)","v":200}]
["Zone 2",{"$f":"$B$6*0.85","v":136.85},{"$f":"$B$6*0.89","v":143.29},null,"Zone 2",{"$f":"$F$6*0.81","v":130.41},{"$f":"$F$6*0.89","v":143.29},null,"Zone 2",{"$f":"$J$6*0.81","v":130.41},{"$f":"$J$6*0.89","v":143.29}]
["Zone 3",{"$f":"$B$6*0.89","v":143.29},{"$f":"$B$6*0.94","v":151.34},null,"Zone 3",{"$f":"$F$6*0.89","v":143.29},{"$f":"$F$6*0.93","v":149.73000000000002},null,"Zone 3",{"$f":"$J$6*0.89","v":143.29},{"$f":"$J$6*0.93","v":149.73000000000002}]
["Zone 4",{"$f":"$B$6*0.94","v":151.34},{"$f":"$B$6*0.99","v":159.38999999999999},null,"Zone 4",{"$f":"$F$6*0.93","v":149.73000000000002},{"$f":"$F$6*0.99","v":159.38999999999999},null,"Zone 4",{"$f":"$J$6*0.93","v":149.73000000000002},{"$f":"$J$6*0.99","v":159.38999999999999}]
["Zone 5a",{"$f":"$B$6*0.99","v":159.38999999999999},{"$f":"$B$6*1.02","v":164.22},null,"Zone 5a",{"$f":"$F$6*0.99","v":159.38999999999999},{"$f":"$F$6*1.02","v":164.22},null,"Zone 5a",{"$f":"$J$6*0.99","v":159.38999999999999},{"$f":"$J$6*1.02","v":164.22}]
["Zone 5b",{"$f":"$B$6*1.02","v":164.22},{"$f":"$B$6*1.06","v":170.66},null,"Zone 5b",{"$f":"$F$6*1.02","v":164.22},{"$f":"$F$6*1.06","v":170.66},null,"Zone 5b",{"$f":"$J$6*1.02","v":164.22},{"$f":"$J$6*1.06","v":170.66}]
["Zone 5c",{"$f":"$B$6*1.06","v":170.66},">",null,"Zone 5c",{"$f":"$F$6*1.06","v":170.66},">",null,"Zone 5c",{"$f":"$J$6*1.06","v":170.66},">"]
["SWEETSPOT:",{"$f":"C18*0.84","v":133.88759999999999},{"$f":"C18*0.89","v":141.8571},null,"SWEETSPOT:",{"$f":"G18*0.84","v":133.88759999999999},{"$f":"G18*0.89","v":141.8571},null,"SWEETSPOT:",{"$f":"K18*0.84","v":133.88759999999999},{"$f":"K18*0.89","v":141.8571}]
["For run PACE & Power - see below."]
["PACE (FTPa)","Low","High",null,"Power","Low","High",null,"These are based on bike zones and the zones are probably narrower for swimming in most people"]
["Zone 1",null,{"$f":"TIME(INT(N5/3600),INT(MOD(N5,3600)/60),MOD(MOD(N5,3600),60))","v":"00:04:18"},"/km","Zone 1","<",{"$f":"$F$10*0.55","v":210.65},"w","Use this as a free-form calculator if you want."]
["Zone 2",{"$f":"C25","v":"00:04:18"},"00:03:47","/km","Zone 2",{"$f":"$F$10*0.55","v":210.65},{"$f":"$F$10*0.74","v":283.42},"w"]
["Zone 3","00:03:47","00:03:31","/km","Zone 3",{"$f":"$F$10*0.74","v":283.42},{"$f":"$F$10*0.89","v":340.87},"w"]
["Zone 4","00:03:31","00:03:19","/km","Zone 4",{"$f":"$F$10*0.89","v":340.87},{"$f":"$F$10*1.04","v":398.32},"w"]
["Zone 5a","00:03:19","00:03:13","/km","Zone 5",{"$f":"$F$10*1.04","v":398.32},{"$f":"$F$10*1.2","v":459.59999999999997},"w"]
["Zone 5b","00:03:13","00:03:00","/km","Zone 6",{"$f":"$F$10*1.2","v":459.59999999999997},">","w"]
["Zone 5c","00:03:00",">",null,"SWEETSPOT:",{"$f":"G28*0.84","v":334.58879999999999},{"$f":"G28*0.89","v":354.50479999999999},"w"]
["SWEETSPOT:",{"$f":"TIME(INT(M12/3600),INT(MOD(M12,3600)/60),MOD(MOD(M12,3600),60))","v":"00:03:34"},{"$f":"TIME(INT(N12/3600),INT(MOD(N12,3600)/60),MOD(MOD(N12,3600),60))","v":"00:03:26"}]
[]
["Power (rFTP)","Low","High","Based on Vance/Coggan"]
["Zone 1",null,{"$f":"$B$11*0.8","v":240},"w","> 3hours"]
["Zone 2",{"$f":"C35","v":240},{"$f":"$B$11*0.88","v":264},"w","2-3 hours"]
["Zone 3",264,{"$f":"$B$11*0.95","v":285},"w","1-3 hours"]
["Zone 4",285,{"$f":"$B$11*1.05","v":315},"w","1 hour"]
["Zone 5a",315,{"$f":"$B$11*1.15","v":345},"w","20-45 minutes"]
["Zone 5b",345,{"$f":"$B$11*1.28","v":384},"w","2-18 minutes"]
["Zone 5c",384,">","w","<2 minutes"]
["SWEETSPOT:",{"$f":"$B$11*0.9","v":270},{"$f":"$B$11*0.96","v":288}]
[]
["SWEETSPOT: This is a level of effort that optimises the positive adaptational effects of training with the negative fatigue effects of training…you're soon ready to train again having had quite a lot of benefit from your session."]
["TEMPO: This is a common running term for an extended effort of at least 20 minutes and usually up to an hour at a level below your LTHR(LT2, others say it is a Zone 3 run."]
["LTHR: Lactate Threshold Heart Rate similar to LT2/OBLA (Onset of Blood Lactate Accumulation) similar to anaerobic threshold. Above this point fatigue accumulates quickly. This kind of effort can be maintained for about an hour."]
["VO2max: This is a (near-) maximal effort where your body is utilising as much oxygen as it can."]
["FTP (Functional Threshold Power): This is broadly the same as CP60 (Critical Power 60 minutes) and is the maximum average power you can generate for an hour."]
["Strictly, FTP is the amount of time you can endure at the MLSS and this could be as low as 30 minutes or up to 70. You should really understand your entire CP curve in order to make predictions for the power levels YOU can put out."]
["Tests"]
["30 minutes:","Run or cycle for 30 minutes and record your HR and POWER. Average power is your FTP or CP30 or CP60. Average HR for last 20-25 minutes is your LTHR."]
["20 minutes.","Perform a flat out VO2max effort for 6 minutes. Rest for 6 minutes. Perform a flat out effort for 20 minutes. The 20 minute power average*.95 is your FTP or CP60. The HRavg last 15 minutes ot the 20 is your LTHR."]
["From my experience these tests over-estimate LTHR by 5bpm compared to a lab test."]
["Running FTP Test (Training Peaks)"]
["Detailed running calculator:",null,"http://the5krunner.files.wordpress.com/2011/11/the5krunner-and-danielstables-v3.xlsm (Original Source: http://www.electricblues.com/html/runpro.html)"]
["From British Cycling/WATTBIKE:"]
["Training Zone","Duration","RPE","% MHR","%MMP","Purpose",null,null,null,"Physiological Adaptations",null,null,null,null,"Race fitness",null,null,null,null,"RPE (1-10)/How you feel"]
["Zone 0","< 60’",1,"< 60","< 35","Regeneration and recovery",null,null,null,"Increase blood flow to muscles to flush out waste products and provide nutrients",null,null,null,null,"Promotes recovery and therefore training response",null,null,null,null,"1 Very relaxed. Able to carry on a conversation."]
["Zone 1","90’-360’",2,"60-65","35-45","Establish base endurance",null,null,null,"Improves fat metabolism, gets muscles/tendons/ligaments/nerves used to cycling. Increases economy",null,null,null,null,"More efficient use of energy. Prepares body for harder training, works on technique/skill",null,null,null,null,"2 Relaxed. Able to carry on a conversation."]
["Zone 2","60’-240’",3,"65-75","45-55","Improve efficiency",null,null,null,"Improves the ability to use oxygen, produce power and increases efficiency",null,null,null,null,"Able to produce more power with the same level of effort, works on technique/skill",null,null,null,null,"3 Working. Feel warmer. Heart rate and respiration up. May sweat."]
["Zone 3","45’-120’",5,"75-82","55-65","Improve sustainable power",null,null,null,"Improves carbohydrate metabolism, changes some fast twitch muscle to slow-twitch",null,null,null,null,"Improved sustainable power, good for all cycling events",null,null,null,null,"5 Hard work. Heart rate and respiration up. Carbon dioxide build-up. Sweating. Breathing hard."]
["Zone 4","30’-60’",6,"82-89","65-75","Push threshold up",null,null,null,"Improves carbohydrate metabolism, develops lactate threshold, changes some fast twitch muscle to slow-twitch",null,null,null,null,"Improved sustainable race pace, useful during tapering or pre-competition periods: too much time in this zone can cause staleness",null,null,null,null,"6 Stressed. Panting. Sweating freely."]
["Zone 5","14’-40’",7,"89-94","75-85","Sustain a high percentage of maximal aerobic power",null,null,null,"Develops cardiovascular system and VO2max, improves anaerobic energy production and speeds turnover of waste products",null,null,null,null,"Improved time trialling ability and resistance to short-term fatigue",null,null,null,null,"7 Very stressed. Gasping. Sweating heavily."]
["Zone 6","4’-10’ intervals",10,"> 94","85-100","Increase maximum power output",null,null,null,null,null,null,null,null,null,null,null,null,null,"10 heavily stressed. Gasping. Sweating heavily."]
["Supra-maximal","Short intervals",10,"N/A","> 100","Increase sprint power output",null,null,null,"Increases maximum muscle power, develops neural control of pedalling at specific cadence",null,null,null,null,"Develop race-specific skills at race pace, starting power, sprint speed, and the ability to jump away from the bunch",null,null,null,null,"10 extremely stressful. Gasping. Sweating heavily."]
[]
["Critical Power TEST TIME (Minutes) equivalnece to Zones."]
["CP240 = ~z2 (low)"]
["CP120 = ~z2 (high)"]
["CP90 = ~z3 (high)-z4",null,"<= So this is the power level you can use for a 90 minute race"]
["CP60 = ~z5 (low)",null,"<= So this is the power level you can use for a 60 minute race, this is your FTP"]
["CP30 = ~z5 (high)"]
["CP12 = ~z6 (low)"]
["CP6 = ~z6 (high)"]
["CP1 = ~z7"]

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[]
[null,"General:"]
[]
[null,"No two runners are exactly alike. The many tables of projections and calculations in this worksheet are intended to be used as guidelines to aid in training plan development"]
[null,"and goal setting. The pace calculations and other results of the worksheet are general approximations, and not intended to be presented as absolutes."]
[null,"Having said that, in my many years of running and using this tool, I find the race time projections to be remarkably accurate. As the saying goes... \"Your mileage may vary\"."]
[]
[null,"Throughout the worksheets, all user entry fields have a white background. All fields with colored backgrounds are formulas and should not be edited.  "]
[null,"The worksheets are protected and behind the scenes data tables are hidden to prevent accidental overwriting of formulas and data, but there is no password on the protection."]
[]
[null,"I developed and use this spreadsheet at a screen resolution of 1600 x 900. My goal was to keep everything as compact as possible, and allow for viewing with no side-to-side "]
[null,"scrolling. If you are using a lower resolution, you wil see less at one time, and may have to deal with scrolling side-to-side."]
[]
[null,"Even though protection is enabled to preserve formulas and data, this does not interfere with basic formatting."]
[null,"You can change colors, add borders, insert comments, resize or hide rows and columns without disabling protection."]
[]
[null,"Excel Requirements:"]
[null,"This workbook is in .xlsm format, which means  A) It's macro enabled, and  B) It requires Excel version 2007 or newer.  Keep this in mind if you give this spreadsheet to a friend with a very old computer."]
[null,"The workbook can be \"Saved As\" to the older .xls format, which should run on older versions of Excel. However, when saved under that format, Excel issues a warning about \"Minor Loss of Fidelity\". "]
[null,"The message goes on to say there are some cells with formatting that is not compatible with older versions Excel. The spreadsheet should still function, but may not look exactly as it should."]
[]
[]
[null,"Main Section:"]
[null,"Enter your height & weight, HRmax, resting heart rate, and a recent race performance (or best guestimate) in the fields in the upper-left corner of the worksheet."]
[null,"*Note: The metric checkbox option here is for height and weight only.  Other tables in the worksheet have independent options to switch to metric."]
[]
[null,"You can choose from seven common racing distances listed in the drop down, or you can use the Custom Distance option to enter *any* distance."]
[null,"When using the Custom Distance option, the distance does not need to be a recognized race distance. You can enter values such as 3.5 km, or 5.6 miles."]
[null,"When a non-recognized Custom Distance is entered, the Peak Performance sections will reflect \"No Std\", since there are no standards available for Custom distances."]
[null,"When entering times, the format h:mm:ss must be used. Hours must be entered, even if zero.  An example 5k time would be  0:25:42."]
[]
[null,"Using this information, training paces and racing equivalents are calculated for various workouts and distances, along with a fitness adjusted Heart Rate profile."]
[null,"The HR estimates do not represent an average over the entire distance. They reflect what one might expect to maintain at a steady state after the first mile or two. "]
[null,"Daniels' Intensity Points are also calculated for various distances. "]
[]
[null,"More fit runners can maintain a higher HR over a given race distance than less fit runners, and this is reflected in the heart rate profile.  For example, "]
[null,"an elite runner may be able to run a marathon at 87-89% of HRmax, while a novice may only be able to maintain 80-82% of Hrmax, or less.  There are several factors "]
[null,"impacting this, including of course fitness level. But it's also due to the fact that time spent running is a significant factor with relation to maintaining a particular heart rate."]
[null,"A slower runner must ration his/her energy over a longer period of time, therefore needs to run at a lower effort to complete the distance."]
[null,"To accommodate individual variations, there's a Heart Rate Tweak Factor offering three setting options (Lower, Medium, Higher) to better align the HR calculations to each individual runner. "]
[]
[null,"Age Group Percent Score (AGP):"]
[null,"Using the 2015 WMA and USATF approved Age Grade Tables, this calculation compares the input time to the world record, factoring in age and sex, and produces a percentage score."]
[null,"Higher scores reflect better performances. A score of 100% would represent a world record performance for the Age Group, while a score greater than 100% would imply a record setting performance."]
[null,"These calculations are approximations, and shouldn't be taken as absolutes. Due to rounding and averaging these results may differ slightly from other similar calculators."]
[]
[null,"The WMA gives the following guidelines for scores:"]
[null,"100% - Approximate World Record Level"]
[null,">90% - World Class Level"]
[null,">80% - National Class Level"]
[null,">70% - Regional Class Level"]
[null,">60% - Local Class Level"]
[]
[null,"Peak Potential:"]
[null,"Info from the Peak Potential section lower down in the worksheet is also displayed in the heading of the Main Section,"]
[null,"for more convenient visual access to this hypothetical but interesting calculation. See below for more detals about the Peak Performance calculation."]
[]
[null,"Hiding Rows:"]
[null,"Unwanted rows of the Main Section can be hidden to free up display space. Individual rows can easily be hidden without having to disable protection."]
[null,"Use the small (S)how and (H)ide buttons in the HR Tweak section to hide that area. I also manually hide rows 12 (HR Reserve) and 15 (Pace/Km), since I don't need that info."]
[null,"The entire Intensigy Points Grid can also be hidden, as it takes up a lot of space and many people will probably not be interested in this data."]
[]
[null,"A Note about Daniels' VDOT and Equivalent Race Time Calculations:"]
[null,"Daniels' VDOT is a sort of normalized representation of relative VO2max. VDOT values were derived with the assumption that aerobic capacity, lactate threshold, and"]
[null,"running economy are equal among all runners. Of course, this isn't the case. However, for establishing racing and training intensities, VDOT's normalized factors work very"]
[null,"well.  To fully understand the concepts behind VDOT, and for excellent overall training insight, I highly recommend picking up a copy of Daniels' book, \"Daniels Running Formula\"."]
[]
[null,"The formulas Daniels' uses to predict race times for other distances from a given performance are highly complex, and too difficult for me to decipher."]
[null,"So I used another projection model to calculate projected race times. Therefore, the race time proections in this worksheet will not exactly match those in Daniels' book."]
[null,"However, the model I use (Pete Riegel's formula), tracks very, very closely to Daniels', typically within 2-3 seconds per mile across the entire scope of distances from 5k to Marathon."]
[]
[null,"The formulas I use to calculate Daniels' VDOT, VO2max, Lactate Threshold, training paces, and the effect of weight and temperature are Daniels' actual formulas."]
[]
[]
[null,"Intensity Points Grid"]
[null,"The Intensigy Points Grid provides a method of quantifying the stress or workload of a particular workout type across a wide range of pace and durations."]
[null,"This allows comparison of relative workloads of the various types of workouts, and provides a means of tracking combined intensity over weekly or monthly training periods."]
[null,"Intensity Point calculations are based on data taken from Jack Daniels' Intensity Training Table (Table 2.2) from \"Daniels' Running Formula, 2nd Edition\"."]
[null,"More training points per minute are given to workouts as the intensity  increases. The faster and/or longer the workout, the more points are accumulated."]
[]
[null,"In his book, Daniels shows Intensity Points in terms of minutes run. The Intensity Points Grid shows approximate equivalent point values from the perspective of miles run."]
[null,"The columns of the Intensity Points Grid align with the training/racing paces and % of HRmax calcs in the Main Section above. For example:"]
[null,"The intersection of Excel column E, row 28 shows the points for a 10 mile run at 70% of HRmax."]
[null,"The intersection of Excel column K, row 22 shows the points for a 4 mile run at Half Marathon pace."]
[null,"The actual point values will vary based on your fitness level, but you will find  that a 10 mile run at 70% of HRmax and a 4 mile run at 1/2 Marathon pace have similar point values."]
[]
[null,"Nestled within the Points Grid is an Intensity Points Calculator, a little tool to calculate and total Intensity points for up to 10 runs of various distanced, time, pace, and heart rate."]
[null,"The calculator operates in 4 different modes: Time and Distance, Time and Pace, Distance and Pace, and Time and Heart Rate."]
[null,"Select the preferred mode by entering the appropriate number (1 through 4) in the Mode Entry Box."]
[]
[null,"Daniels outlines the following general guidelines regarding total weekly point levels: "]
[null,"[Novice High School - 50 points]   [Advanced High School - 100 points]   [College - 150 points]   [Elite - 200 points]"]
[]
[null,"A couple of display controls for the Intensity Points Grid are located at the lower left of the Main section, including a metric option, and buttons to Hide/Show the entire Points Grid."]
[]
[]
[null,"Training Zones, Tempo Runs, and General Pace Guidance"]
[null,"Using data from Table 7.1 in Daniels' 2nd Edition, the Tempo Pace table starts with a baseline 20 minute Threshold Pace run and adjusts the pace for Tempo Runs"]
[null,"ranging from 25 to 60 minutes. Tempo paces shown are appropriate for the fitness level indicated by the race distance & time entered at the top of the worsheet."]
[null,"Daniels advises doing all your workouts based on current fitness level (in other words, a recent race performance), not on some hopeful future goal."]
[]
[null,"Daniels Interval Split Times Calculator below the Tempo Pace Chart calculates even split times for key Daniels' Interval training paces, "]
[null,"and has the option of displaying results in US/Imperial or Metric distances."]
[]
[null,"The McMilanRunning.com Training Range Guidelines table outlines Greg McMillan's training ranges, and provides an alternative set of guidelines from a professional source"]
[null,"for comparison. The race distance ranges defining each training type are quoted directly from McMillan's site. However, due to differences in race pace calculation methods,"]
[null,"the actual pace ranges are only approximations and do not exactly match those on McMillan's site."]
[]
[null,"The Joe Friel Training Zone Guidelines table outlines Joe Friel's training Zones, and provides a 2nd alternative set of guidelines from a professional source"]
[null,"for comparison. The formulas for this section are based on the information on Joe's \"Quick Guide to Training with Heart Rate, Power and Pace\"."]
[null,"The worksheet uses 90% of Heart Rate max for the default LTHR, and the calculated Lactate Threshold Pace as the default FTPa."]
[null,"If you do Joe's 30 minute test to determine your actual LTHR or FTPa, you can override the defaults with your actuals."]
[]
[]
[null,"Temperature and Weight Time Adjustments"]
[null,"Temperature:"]
[null,"The Adverse Impact of Temperature calculations are extracted from Table 10.1 in the 1st Edition of Daniels' book. This table was omitted in Daniels' 2nd Edition."]
[null,"Perhaps he found that performance loss due to heat was too variable to accurately predict. What ever the reason, I still find it interesting to have some idea how high "]
[null,"temperatures affect running performance, even if the table results have a potential for a high degree of variability or error. I'm not saying for sure there is a lot of error, "]
[null,"but Daniels must have had some reason for omitting this table in the 2nd edition.  Daniels referenced durations representing marathon times in his table.  "]
[null,"I assume a similar slowdown is experienced for all racing distances."]
[]
[null,"Weight:"]
[null,"Curious how much faster you'd  be if you dropped 5 or 10 pounds? The Projected Impact of Weight calculation will give you an estimate of that."]
[null,"As a general rule, performance will improve by about two seconds per mile for every pound of fat lost. But there's a limit. Lose too much weight, and you begin to lose muscle mass."]
[null,"A reading of 18.5 on the BMI scale is considered the lowest healthy weight. That's pretty dang skinny. I'm 6'3, and my weight at a BMI of 18.5 would be 148 lbs."]
[null,"The time adjustment for weight comes from information in Daniels and Gilbert's \"Oxygen Power\" booklet, published in 1979."]
[null,"The formula is; current weight times current VDOT divided by projected weight = projected VDOT. A few pounds can make quite a difference!"]
[]
[null,"Continuing down the worksheet are a couple sections for analyzing healthy weight ranges for athletes (BMI and Dr Stillman guidelines), and a table of Absolute VO2max calculations."]
[]
[null,"** Note that all calculations involving BMI will use a minimum BMI of 18.5. Any entries resulting in BMI values lower than 18.5 will be calculated at 18.5 **"]
[]
[]
[null,"Weekly Intensity Distribution Chart"]
[null,"The last section going down is the Intensity Distribution Chart, used to calculate by what percentage each type of training contributes to total weekly mileage. Too much speed / quality"]
[null,"work invites burnout and/or injury.  This table is designed to help develop a balanced distribution of the various types of training. Cursor over the Run Type Names in the table to see"]
[null,"basic guidelines for the length or duration of each type of workout. Since not everyone runs the same types of workouts on the same days, a Day 1, Day 2, etc convention is used. "]
[null,"These fields may be edited to days of the week, if preferred. "]
[]
[null,"The day with the greatest total miles will automatically be deemed the Long run and designated with an asterisk."]
[null," The worksheet uses the total of all components from that day to calculate the long run percentage of weekly total mileage."]
[]
[]
[null,"Time Addition/Subtraction Calculator"]
[null,"To the right of the Training Zons section is the Add & Subtract Time calculator. The pace averaging calculation within the Add section is intended for use when all splits are of equal distance,"]
[null,"but will average any combination of times. The Multiplier (default is x1.0) can be used to multiply one or more entries by any desired factor.  One use for this would be to enter a single"]
[null,"split time, then set the multiplier to some number of desired repetitions. A total time for the number of reps set by the multiplyer will then be calculated."]
[null,"To change the multiplier just enter the new factor, the x symbol shows by default. As a reminder, the multiplier turns red anytime it is set to a value other than 1.0."]
[]
[]
[null,"Extended Race Time Projection Table"]
[null,"To the right of the Time Addition/Subbtration calculator  is the Extended Projection Table, a more complete listing of race time Projections for various distances. Included is an"]
[null,"Age/Sex Grading Table of equivalent race efforts. Both the base age and comparison age (vs Age)  can be edited to any age between 5 and 100, and designated as either"]
[null,"male or female.  This info doesn't come from Daniels, but it can be fun to compare your times with runners of different ages, your former self, and/or members of the opposite sex, "]
[null,"to see who  *really* ran the best effort!  I used averaged factors for each 1 year age division, rather than using the entire data field from the 2015 Age Grading tables."]
[null,"Therefore, these results may differ slightly from other calculators based on the 2015 Age Grading tables."]
[]
[null,"2015 Open Class Standards Table"]
[null,"To the right of the Extended Projection Table is a Table of Open Class Time Standards taken from the 2015 Age Grading Tables, maintained by Alan Jones. These times represent "]
[null,"World Records and World Best times. Some of these times have been eclipsed since 2015, but to keep things simple I stuck with the original times from the tables. "]
[null,"The times in the table are not locked, and can easily be edited if you desire to do so. "]
[]
[null,"You'll also notice a listing of distance equivalents for each distance in a very light font to the left of the Open Class Standards Table. I left this data slightly visible because it is used in"]
[null,"some of the worksheet formulas. Due to its location, I was concerned if I made the list completely invisible, it may get accidentally erased if someone starts poking around with protection turned off."]
[null,"Besides, occasionlly I need to know what the exact equivalents are in miles for the KM, 1/2 Mar, and Marathon distances, and I find this list handy for that."]
[]
[null,"Entry Time Age Grading and Adjustments"]
[null,"Below the Extended Projection Table is the Adjusted Time calculator. The Baseline Time defaults to the Entry Time entered by the user at the top of the sheet,"]
[null,"but can be overwritten with any time value.  There is a button to restore the original Entry Time if needed."]
[]
[null,"The Age Graded Time section calculates an equivalent time effort for a 25 year old open class runner with a BMI of 18.5 competing under optimal conditions."]
[null,"The Weight Change and Temperature sections calculate approximate time adustments for weight above BMI 18.5 and race temperatures greater than 60 degrees fahrenheit. "]
[null,"The Combined Adjusted Time section combines the selected adjusments with the Entry Time. What you end up with is an Equivalent Effort. "]
[null,"That is, a calculated time you might expect to run at your current fitness level, if you were 25, had a BMI of 18.5, and ran a race in perfect conditions."]
[]
[null,"Peak Potential"]
[null,"The Peak Potential section allows us to ponder a hypothetical maximum perfomance potential at current age and weight. This calculation is made by applying the user's BMI and"]
[null,"age factors to the Open Standard (World Record) as recorded in the 2015 Age Grading Tables. Achieving close to this Peak Potential would represent an Elite level perfomance."]
[null,"If your current race results are not close to your calculated Peak Potential, that implies you still have room for improvement, even at your current age and weight."]
[]
[null,"I make some general assupmtions for the Adjusted Time and Peak Potential calcs. One such assumption is that a BMI of 18.5 (the minimum"]
[null,"recommended healthy weight) is the \"ideal racing weight\" for runners, and one would begin to lose aerobic capacity or strength if they dropped below that."]
[null,"Users should not place ultimate faith in these results. The intention is to give some general insight into potential max performance."]
[]
[null,"In this section, Weight Grading is applied after Age Grading, therefore, this value will change depending on whether the Age Grading is enabled or disabled."]
[]
[null,"** Note that all calculations involving BMI will use a minimum BMI of 18.5. Any entries resulting in BMI values lower than 18.5 will be calculated at 18.5 **"]
[]
[null,"Misc Calculators"]
[null,"The remaining sections at the lower right provide various miscellaneous calculations and US to metric / metric to US measurement conversions."]
[]
[]
[null,"References"]
[null,"Original worksheet developed by Herman Nieuwendaal - herm@electricblues.com - 06/02/2006",null,null,null,null,null,null,null,null,{"$f":"\"This update is \"&RIGHT('Daniels Tables'!G2,10)","v":"This update is Rev3.01.01"},null,null,"Dated: ",{"$f":"'Daniels Tables'!R2","v":"2018-12-19"}]
[null,null,null,null,"Download the latest version at: ","http://www.electricblues.com/runpro.html"]
[]
[null,"Bibliography/Works Cited"]
[null,"Daniels, Jack, and Jimmy Gilbert.  Oxygen Power: Performance Tables for Distance Runners. Jack Daniels, Jimmy Gilbert c1979"]
[null,"Daniels, Jack. Daniels' Running Formula (1nd Edition). Champaign, IL : Human Kinetics, c1998."]
[null,"Daniels, Jack. Daniels' Running Formula (2nd Edition). Champaign, IL : Human Kinetics, c2005."]
[]
[null,"McMillan, Greg. McMillan's 6 Step Training System - Step #4: The 12 Key Workouts. McMillan Running Company, Inc. Copyright © 2006 "]
[null,null,"Website - ","http://www.mcmillanrunning.com",null,null,null,"Web Page Referenced - ",null,"http://www.mcmillanrunning.com/training4.htm"]
[]
[null,"Friel, Joe. Quick Guide to Training with Heart Rate, Power and Pace."]
[null,null,"Website - ","http://www.joefrielsblog.com/",null,null,null,"Web Page Referenced - ",null,"Joe Friel's Quick Guide to Training with Heart Rate, Power and Pace"]
[]
[null,"Contributors"]
[null,"Riegel, Pete - Developed the race time projection model used in this worksheet.  T2=T1*(D2/D1)^1.06"]
[null,null,"     Founding Member, Association of Road Racing Statisticians.",null,null,null,null,null,"http://www.arrs.net><Riegelpete@aol.com"]
[]
[null,"Alan Jones -  Maintains WMA/USATF Age Grade Tables. ",null,null,null,null,null,null,"2015 Age Grade Tables"]
[]
[null,"WMA - World Masters Association (Formerly WAVA)  ",null,null,null,null,null,null,"http://www.world-masters-athletics.org"]
[null,"USATF Masters - USA Track and Field Age Grading",null,null,null,null,null,null,"http://usatfmasters.org/wp/2018/08/age-grading/"]
[null,"IAAF - International Association of Athletics Federations",null,null,null,null,null,null,"http://www.iaaf.org"]
[]
[null," "]