{"text_format":"3","workbook":"xls","n_sheets":2,"sheets":["General Workouts","Sheet1"],"not_rendered":{"images":1,"macros":1,"external_links":2,"defined_names":13,"comments":1},"read":"whole","date_system":"1900","formulas":"cached_only"}

{"sheet":"General Workouts","index":0,"n_rows":29,"n_cols":14,"rows_kept":29,"merged":[[0,9,2,12],[5,1,5,2],[5,10,5,13],[7,1,7,2]],"flags":["formulas_cached_only"]}
[]
[]
[]
[]
[]
[null,"Distance:",null,"5 km",null,null,"Miles","Kilometers",null,null,"Race Predictior"]
[{"$nulls":5},"Aerobic Pace","(10:05 to 11:15)","(6:16 to 7:00)",null,"5 km","Distance","Time","Pace/Mile","Pace/KM"]
[null,"Time:",null,"00:25:00",{"$nulls":5},"8 km","5k","00:25:00.255","00:08:02.885","00:05:00.051"]
[{"$nulls":9},"10 km","10k",0.03619385342789598,"00:08:23.266","00:05:12.715"]
[null,"Age",null,30,null,"Aerobic running HR ",{"v":136.89999999999998,"d":"137"},"to",{"v":149.185,"d":"149"},"15 km","1/2 Mar",0.07986997635933807,"00:08:46.399","00:05:27.089"]
[{"$nulls":9},"1/2 Mar","Marathon",0.1665130023640662,"00:09:08.719","00:05:40.958"]
[null,"Resting Heart Rate",null,55,{"$nulls":5},"Marathon"]
[{"$nulls":3},{"v":136.5,"d":"137"}]
[{"$nulls":3},{"v":191.5,"d":"192"}]
[null,"How to use this calculator"]
[]
[null,"Step 1"]
[null,"Enter your most recent race distance or the most recent race you've run that you feel reflects your current fitness"]
[]
[null,"Step 2"]
[null,"Enter the time it took to complete that race (your finishing time)"]
[]
[null,"Step 3"]
[null,"Enter your age"]
[]
[null,"Step 4 "]
[null,"Enter your resting heart rate (to find resting HR, remain still for 1 minute and then take pulse for 20 seconds. Multiply by 3)"]
[]
[null,"*Note - you must have excel for this calulator to work"]

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[]
[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,null,{"v":3.10685596,"d":"Miles - 3.1069"},null,{"v":4999.99999809024,"d":"Meters - 5000.0"},null,"Distance in Miles --> ",null,26.21875,13.109375,9.32057,7.456455,6.21371,4.97096954,3.10685596,1.86411358,{"v":1,"d":"1.0"}]
[null,null,0.9400208530431943,{"$nulls":3},"Distance in Meters --> ",null,{"v":42194.988000000005,"d":"42195.0"},{"v":21097.494000000002,"d":"21097.5"},{"v":15000.00340608,"d":"15000.0"},{"v":12000.00111552,"d":"12000.0"},{"v":9999.99690624,"d":"10000.0"},{"v":8000.00000338176,"d":"8000.0"},{"v":4999.99999809024,"d":"5000.0"},{"v":3000.00000529152,"d":"3000.0"},{"v":1609.344,"d":"1609.3"},{"$error":"#REF!"}]
[{"$nulls":4},"Daniels' Calculated % of VO2max --> ",{"$nulls":3},{"v":0.8088478644863785,"d":"80.9%"},{"v":0.8435729059796868,"d":"84.4%"},{"v":0.8680691772260473,"d":"86.8%"},{"v":0.8844434016090537,"d":"88.4%"},{"v":0.8973409586279022,"d":"89.7%"},{"v":0.9120916168254518,"d":"91.2%"},{"v":0.9400114095494585,"d":"94.0%"},{"v":0.975714168872836,"d":"97.6%"},{"v":1,"d":"100.0%"},{"$error":"#REF!"}]
[null,"% of HRmax ",{"v":0.65,"d":"65.0%"},{"v":0.7,"d":"70.0%"},{"v":0.73,"d":"73.0%"},{"v":0.75,"d":"75.0%"},{"v":0.77119182,"d":"77.1%"},{"v":0.7923899981818182,"d":"79.2%"},{"v":0.8135818181818182,"d":"81.4%"},{"v":0.8520727272727272,"d":"85.2%"},{"v":0.8720727272727272,"d":"87.2%"},{"v":0.8820727272727272,"d":"88.2%"},{"v":0.8920727272727272,"d":"89.2%"},{"v":0.9120727272727273,"d":"91.2%"},{"v":0.9475454545454545,"d":"94.8%"},{"v":0.9830181818181818,"d":"98.3%"},{"v":1,"d":"100.0%"},{"$error":"#REF!"}]
[null,"Points Factor ",{"v":0.1,"d":"0.100"},0.167,0.217,{"v":0.25,"d":"0.250"},{"v":0.3,"d":"0.300"},0.333,0.367,0.467,0.517,{"v":0.55,"d":"0.550"},0.583,{"v":0.65,"d":"0.650"},{"v":0.7815000000000001,"d":"0.782"},0.917,{"v":1.25,"d":"1.250"},"-"]
[null,"Pace / Mile ","00:11:36.511","00:10:54.638","00:10:31.149","00:10:10.723","00:09:50.057","00:09:29.385","00:09:08.719","00:08:46.399","00:08:35.647","00:08:28.827","00:08:23.266","00:08:16.568","00:08:02.885","00:07:45.683","00:07:21.191","-"]
[null,"Pace / km ","00:07:12.792","00:06:46.773","00:06:32.178","00:06:19.486","00:06:06.645","00:05:53.799","00:05:40.958","00:05:27.089","00:05:20.408","00:05:16.170","00:05:12.715","00:05:08.553","00:05:00.051","00:04:49.362","00:04:34.144"]
[{"$nulls":4},"2nd edition","1st edition",null,"Race Times -->",0.1665130023640662,0.07986997635933807,0.055626477541371164,0.043912529550827424,0.03619385342789598,0.02856973995271868,0.017364066193853427,0.01004728132387707,0.005106382978723405]
[]
[{"$nulls":15},"Pace Calculator"]
[null,"Interval Split Times In US/Imperial Distances (Daniels)",{"$nulls":9},false,{"$nulls":3},"Miles","Time"]
[null,"Pace per / mile",null,"110yd","220yd","330yd","440yd","660yd","880yd","1100yd","1320yd","1 mile",{"$nulls":3},{"v":26.2188,"d":"26.2"},"03:41:48"]
[null,"00:07:23.729",null,"00:00:27.733","00:00:55.466","00:01:23.199","00:01:50.932","00:02:46.399","00:03:41.865","00:04:37.331","00:05:32.797","00:07:23.729",{"$nulls":3},"Km","Time"]
[null,"00:07:47.370",null,"00:00:29.211","00:00:58.421","00:01:27.632","00:01:56.843","00:02:55.264","00:03:53.685","00:04:52.107","00:05:50.528","00:07:47.370",{"$nulls":3},{"v":10,"d":"10.0"},"00:44:09"]
[null,"00:08:29.527",null,"00:00:31.845","00:01:03.691","00:01:35.536","00:02:07.382","00:03:11.073","00:04:14.763","00:05:18.454","00:06:22.145","00:08:29.527",{"$nulls":3},"Finish Time Calculator"]
[null,"00:07:07.915",null,"00:00:26.745","00:00:53.489","00:01:20.234","00:01:46.979","00:02:40.468","00:03:33.957","00:04:27.447","00:05:20.936","00:07:07.915",{"$nulls":3},"Miles","Pace/mi"]
[null,0.0055889511510708815,null,"00:00:30.180","00:01:00.361","00:01:30.541","00:02:00.721","00:03:01.082","00:04:01.443","00:05:01.803","00:06:02.164","00:08:02.885",{"$nulls":3},26.2,0.35763888889050577]
[null,0.0058248378871714294,null,"00:00:31.454","00:01:02.908","00:01:34.362","00:02:05.816","00:03:08.725","00:04:11.633","00:05:14.541","00:06:17.449","00:08:23.266",{"$nulls":3},"Km","Pace/km"]
[null,"Top 3 are Daniels' R, I, and T Paces - Bottom 3 are Generic 1 Mile, 5k, and 10k Paced Intervals",{"$nulls":13},42.195,0.19722222222117125]
[{"$nulls":12},{"$error":"#REF!"},null,null,"Quick Converter"]
[null,null,"These figures needed for worksheet calcs… do not disturb!",{"$nulls":12},"US to Metric",null,{"v":5.9999999999825375,"d":"6.00 mph"}]
[{"$nulls":15},{"v":5,"d":"5.0 Mi"},{"v":8.04672,"d":"8.0467 km"},{"v":600,"d":"600 sec"}]
[null,"% VDOT","% of HRMax","Point Value",{"$nulls":11},0.4166666666678793,"00:06:12.823",{"v":6,"d":"6.00 mph"}]
[null,{"v":0.59,"d":"59.0%"},{"v":0.65,"d":"65.0%"},{"v":0.1,"d":"0.100"},{"$nulls":11},{"v":130,"d":"130.0 lb"},{"v":58.9670081,"d":"58.9670 kg"},{"v":9.65147453081905,"d":"9.65 kph"}]
[null,{"v":0.595,"d":"59.5%"},{"v":0.655,"d":"65.5%"},{"v":0.10500000000000001,"d":"0.105"},{"$nulls":11},{"v":74,"d":"74.0 in"},{"v":187.96,"d":"187.9600 cm"},{"v":373.05699481865287,"d":"373 sec"}]
[null,{"v":0.6,"d":"60.0%"},{"v":0.66,"d":"66.0%"},{"v":0.11,"d":"0.110"},"5 km",{"$nulls":10},"Metric to US",null,{"v":9.651474530831099,"d":"9.65 kph"}]
[null,{"v":0.605,"d":"60.5%"},{"v":0.665,"d":"66.5%"},{"v":0.11599999999999999,"d":"0.116"},"8 km",{"$nulls":10},{"v":10,"d":"10.0 km"},{"v":6.21371192,"d":"6.2137 miles"},"Meters"]
[null,{"v":0.61,"d":"61.0%"},{"v":0.67,"d":"67.0%"},0.122,"10 km",{"$nulls":10},0.25902777777810115,"00:10:00.285",{"v":21097.494,"d":"21097.5"}]
[null,{"v":0.615,"d":"61.5%"},{"v":0.675,"d":"67.5%"},{"v":0.1285,"d":"0.129"},"12 km",{"$nulls":10},{"v":62,"d":"62.0 kg"},{"v":136.68660244,"d":"136.6866 lb"},{"v":42194.988,"d":"42195.0"}]
[null,{"v":0.62,"d":"62.0%"},{"v":0.68,"d":"68.0%"},0.135,"15 km",{"$nulls":10},{"v":188,"d":"188.0 cm"},{"v":74.015747956,"d":"74.0157 in"}]
[null,{"v":0.625,"d":"62.5%"},{"v":0.685,"d":"68.5%"},{"v":0.14250000000000002,"d":"0.143"},"1/2 Mar",{"$nulls":10},"Pace/Speed Conversions"]
[null,{"v":0.63,"d":"63.0%"},{"v":0.69,"d":"69.0%"},{"v":0.15,"d":"0.150"},"Marathon",{"$nulls":10},0.4166666666678793,{"v":600.0000000017462,"d":"600 sec"}]
[null,{"v":0.635,"d":"63.5%"},{"v":0.695,"d":"69.5%"},{"v":0.1585,"d":"0.159"},null,null,"WMA Open Std Times 2006",{"$nulls":8},{"v":6,"d":"6.00 mph"},"00:10:00"]
[null,{"v":0.64,"d":"64.0%"},{"v":0.7,"d":"70.0%"},0.167,"Distance","miles","Male","Female",{"$nulls":7},{"v":600,"d":"600 sec"},"00:10:00"]
[null,{"v":0.645,"d":"64.5%"},{"v":0.705,"d":"70.5%"},0.175,"1500m",{"v":0.9320567883560009,"d":"0.93206"},0.0023842592599976342,0.00268518518350902,{"$nulls":7},0.25902777777810115,{"v":373.00000000046566,"d":"373 sec"}]
[null,{"v":0.65,"d":"65.0%"},{"v":0.71,"d":"71.0%"},0.183,"1 Mile",{"v":1,"d":"1.00000"},0.0025810185179580003,0.0029166666681703646,{"$nulls":7},{"v":9.65,"d":"9.65 kph"},"00:06:13.057"]
[null,{"v":0.655,"d":"65.5%"},{"v":0.715,"d":"71.5%"},{"v":0.1915,"d":"0.192"},"2k",{"v":1.242742384474668,"d":"1.24274"},0.003275462964666076,0.0037268518535711337,{"$nulls":7},{"v":373,"d":"373 sec"},"00:06:13"]
[null,{"v":0.66,"d":"66.0%"},{"v":0.72,"d":"72.0%"},{"v":0.2,"d":"0.200"},"3k",{"v":1.8641135767120018,"d":"1.86411"},0.00509259259342798,0.005798611109639751,{"$nulls":8},"Miles"]
[null,{"v":0.665,"d":"66.5%"},{"v":0.725,"d":"72.5%"},{"v":0.20850000000000002,"d":"0.209"},"2 Mile",{"v":2,"d":"2.00000"},0.005497685186128365,0.0062731481484661344,{"$nulls":7},"1/2 Mar",{"v":13.109375,"d":"13.1094"}]
[null,{"v":0.67,"d":"67.0%"},{"v":0.73,"d":"73.0%"},0.217,"3 Mile",{"v":3,"d":"3.00000"},0.00844907407372375,0.009641203701903578,{"$nulls":7},"Marathon",{"v":26.21875,"d":"26.2188"}]
[null,{"v":0.675,"d":"67.5%"},{"v":0.735,"d":"73.5%"},0.225,"5k",{"v":3.1068559611866697,"d":"3.10686"},0.008958333331975155,0.010277777779265307]
[null,{"v":0.68,"d":"68.0%"},{"v":0.74,"d":"74.0%"},0.233,"4 Mile",{"v":4,"d":"4.00000"},0.0117013888884685,0.013356481482333038,null,null,{"v":38.3,"d":"VDOT = 38.3"}]
[null,{"v":0.685,"d":"68.5%"},{"v":0.745,"d":"74.5%"},{"v":0.2415,"d":"0.242"},"8k",{"v":4.970969537898672,"d":"4.97097"},0.014722222222189885,0.01672453703577048]
[null,{"v":0.69,"d":"69.0%"},{"v":0.75,"d":"75.0%"},{"v":0.25,"d":"0.250"},"5 Mile",{"v":5,"d":"5.00000"},0.014814814814599231,0.016805555555038154,null,"Daniels'",null,{"$error":"#REF!"},null,{"$error":"#REF!"},"Sun"]
[null,{"v":0.7,"d":"70.0%"},{"v":0.755,"d":"75.5%"},{"v":0.26649999999999996,"d":"0.267"},"10k",{"v":6.2137119223733395,"d":"6.21371"},0.018645833333721384,0.02106481481314404,null,"Training Paces",null,"-",{"v":0,"d":"0.0 avg"},{"$error":"#REF!"},"Totals",35]
[null,{"v":0.71,"d":"71.0%"},{"v":0.76,"d":"76.0%"},0.283,"12k",{"v":7.456454306848007,"d":"7.45645"},0.022581018518394558,0.025462962963501923,null,"(T)hreshold Pace",null,"-"]
[null,{"v":0.715,"d":"71.5%"},{"v":0.765,"d":"76.5%"},{"v":0.2915,"d":"0.292"},"15k",{"v":9.32056788356001,"d":"9.32057"},0.028576388889632653,0.032083333331684116,null,"00:08:29.527",null,"Time Based Intensity Points Calculator"]
[null,{"v":0.72,"d":"72.0%"},{"v":0.77,"d":"77.0%"},{"v":0.3,"d":"0.300"},"10 Miles",{"v":10,"d":"10.00000"},0.03082175926101627,0.03450231481474475,null,"00:05:16.605",null,"Time & Effort"]
[null,{"v":0.725,"d":"72.5%"},{"v":0.775,"d":"77.5%"},{"v":0.3085,"d":"0.309"},"20k",{"v":12.427423844746679,"d":"12.42742"},0.038865740742039634,0.04326388888875954,null,"00:02:06.642",null,"Min : Sec"]
[null,{"v":0.73,"d":"73.0%"},{"v":0.78,"d":"78.0%"},0.317,"1/2 Mar",{"v":13.109375,"d":"13.10938"},0.04112268518656492,0.04571759259124519,null,"(I)nterval Pace"]
[null,{"v":0.735,"d":"73.5%"},{"v":0.785,"d":"78.5%"},0.325,"25k",{"v":15.534279805933348,"d":"15.53428"},0.049293981483060634,0.05453703703824431,null,"00:07:47.370"]
[null,{"v":0.74,"d":"74.0%"},{"v":0.79,"d":"79.0%"},0.333,"30k",{"v":18.64113576712002,"d":"18.64114"},0.05994212962832535,0.06592592592642177,null,"00:05:48.493"]
[null,{"v":0.745,"d":"74.5%"},{"v":0.795,"d":"79.5%"},{"v":0.3415,"d":"0.342"},"Marathon",26.21875,0.08674768518540077,0.09403935185036971,null,"00:04:50.411"]
[null,{"v":0.75,"d":"75.0%"},{"v":0.8,"d":"80.0%"},{"v":0.35,"d":"0.350"},"50k",{"v":31.068559611866696,"d":"31.06856"},0.10509259259197279,0.11365740740802721,null,"00:01:56.164"]
[null,{"v":0.755,"d":"75.5%"},{"v":0.805,"d":"80.5%"},{"v":0.3585,"d":"0.359"},{"$nulls":5},"(R)epetition Pace"]
[null,{"v":0.76,"d":"76.0%"},{"v":0.81,"d":"81.0%"},0.367,{"$nulls":5},"00:03:40.577",null,0]
[null,{"v":0.765,"d":"76.5%"},{"v":0.815,"d":"81.5%"},{"v":0.3795,"d":"0.380"},{"$nulls":5},"00:01:50.288"]
[null,{"v":0.77,"d":"77.0%"},{"v":0.82,"d":"82.0%"},0.392,{"$nulls":5},"00:00:55.144"]
[null,{"v":0.775,"d":"77.5%"},{"v":0.825,"d":"82.5%"},{"v":0.40449999999999997,"d":"0.405"},{"$nulls":7}," Weekly Point Levels"]
[null,{"v":0.78,"d":"78.0%"},{"v":0.83,"d":"83.0%"},0.417,{"$nulls":7},"Novice High School"]
[null,{"v":0.785,"d":"78.5%"},{"v":0.835,"d":"83.5%"},{"v":0.4295,"d":"0.430"}]
[null,{"v":0.79,"d":"79.0%"},{"v":0.84,"d":"84.0%"},0.442]
[null,{"v":0.795,"d":"79.5%"},{"v":0.845,"d":"84.5%"},{"v":0.4545,"d":"0.455"}]
[null,{"v":0.8,"d":"80.0%"},{"v":0.85,"d":"85.0%"},0.467]
[null,{"v":0.805,"d":"80.5%"},{"v":0.855,"d":"85.5%"},{"v":0.47950000000000004,"d":"0.480"}]
[null,{"v":0.81,"d":"81.0%"},{"v":0.86,"d":"86.0%"},0.492]
[null,{"v":0.815,"d":"81.5%"},{"v":0.865,"d":"86.5%"},{"v":0.5045,"d":"0.505"}]
[null,{"v":0.82,"d":"82.0%"},{"v":0.87,"d":"87.0%"},0.517]
[null,{"v":0.825,"d":"82.5%"},{"v":0.875,"d":"87.5%"},{"v":0.5335000000000001,"d":"0.534"}]
[null,{"v":0.83,"d":"83.0%"},{"v":0.88,"d":"88.0%"},{"v":0.55,"d":"0.550"}]
[null,{"v":0.835,"d":"83.5%"},{"v":0.885,"d":"88.5%"},{"v":0.5665,"d":"0.567"}]
[null,{"v":0.84,"d":"84.0%"},{"v":0.89,"d":"89.0%"},0.583]
[null,{"v":0.85,"d":"85.0%"},{"v":0.895,"d":"89.5%"},{"v":0.6,"d":"0.600"}]
[null,{"v":0.86,"d":"86.0%"},{"v":0.9,"d":"90.0%"},0.617]
[null,{"v":0.865,"d":"86.5%"},{"v":0.905,"d":"90.5%"},{"v":0.6335,"d":"0.634"}]
[null,{"v":0.87,"d":"87.0%"},{"v":0.91,"d":"91.0%"},{"v":0.65,"d":"0.650"}]
[null,{"v":0.875,"d":"87.5%"},{"v":0.915,"d":"91.5%"},{"v":0.6665000000000001,"d":"0.667"}]
[null,{"v":0.88,"d":"88.0%"},{"v":0.92,"d":"92.0%"},0.683]
[null,{"v":0.89,"d":"89.0%"},{"v":0.925,"d":"92.5%"},{"v":0.7030000000000001,"d":"0.703"}]
[null,{"v":0.9,"d":"90.0%"},{"v":0.93,"d":"93.0%"},0.723]
[null,{"v":0.905,"d":"90.5%"},{"v":0.935,"d":"93.5%"},0.743]
[null,{"v":0.91,"d":"91.0%"},{"v":0.94,"d":"94.0%"},0.763]
[null,{"v":0.915,"d":"91.5%"},{"v":0.945,"d":"94.5%"},{"v":0.7815000000000001,"d":"0.782"}]
[null,{"v":0.92,"d":"92.0%"},{"v":0.95,"d":"95.0%"},{"v":0.8,"d":"0.800"}]
[null,{"v":0.925,"d":"92.5%"},{"v":0.955,"d":"95.5%"},{"v":0.8200000000000001,"d":"0.820"}]
[null,{"v":0.93,"d":"93.0%"},{"v":0.96,"d":"96.0%"},{"v":0.84,"d":"0.840"}]
[null,{"v":0.935,"d":"93.5%"},{"v":0.965,"d":"96.5%"},{"v":0.8614999999999999,"d":"0.862"}]
[null,{"v":0.94,"d":"94.0%"},{"v":0.97,"d":"97.0%"},0.883]
[null,{"v":0.95,"d":"95.0%"},{"v":0.975,"d":"97.5%"},{"v":0.9,"d":"0.900"}]
[null,{"v":0.96,"d":"96.0%"},{"v":0.98,"d":"98.0%"},0.917]
[null,{"v":0.97,"d":"97.0%"},{"v":0.985,"d":"98.5%"},{"v":0.9385,"d":"0.939"}]
[null,{"v":0.98,"d":"98.0%"},{"v":0.99,"d":"99.0%"},{"v":0.96,"d":"0.960"}]
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