The Running Diary is the ideal way to record and analyse your runs. You
can use it to work out where you're going right (and wrong) with your
training.
Running Diary Features:
Get estimates of your race times based on previous performance
Breakdown of speed (mph or kph) and pace (minutes per mile/km)
Compare your performance with the record holders!
Calculate your weekly and yearly distance totals
Using the Diary
The Diary uses Excel Macros - you may get a security warning and be
asked if you want to enable macros when you start it up - you need to
enable macros to be able to use the Diary.
The Diary has been checked for viruses, but as with any software
downloaded from the internet, you should check it yourself beforeng.
The first time youthe Diary, click on the Settings tab at the
bottom of the window, and enter your name and sex ( this is so that your
times can be rated compared to the relevant distance records).
You can also specify whether you want distances in miles and/or
kilometres (default is both).
To enter a record, type in the distance run in either (but not both!)
Distance in Miles/Distance in Km columns.
Then enter the time in the time column, in the format hh:mm:ss or hh:mm
(i.e. with a colon separating the hours/minutes/seconds (seconds
optional).
You can also enter any notes about the route in column Q.
You can now see a breakdown of your run - speed/pace, estimated times
for various distances, achievement level, and weekly totals.
The estimated 10k and Marathon Time 1 are based on a simple calculation
which just takes your average speed for the run you entered and applies
it to the given distance.
The custom distance (entered in cell L3) and Marathon Time 2 use a
formula which takes into account the relative distances to give a more
accurate estimate.
Achievement level is given if the input distance is close to one of the
world record distances on the settings tab. It is calculated as a
percentage of the world record level (e.g. if you run a marathon in
twice the world record time, your achievement level would be 50%).
Weekly totals are based on weeks running from Sunday to Saturday.
Enjoy
We hope you enjoy the Diary - if you have any feedback or suggestions
for improvements, please email runningdiary or use our feedback box.
