Jack Daniels' Training Tables - 06/02/06 (Excel 2013 Worksheet)

[formerly named Jack Daniels' Intensity Points Table] This Excel worksheet has become my pride and joy. In his 2nd Edition of "Daniels' Running Formula", Jack Daniels introduced the concept of assigning intensity points to workouts. Basically, the longer and/or faster the workout, the higher the intensity. Jack's tables present the info based on minutes run. Some time ago I set out to create an Excel spreadsheet to approximate intensity points from a mileage perspective. This utility provides a convenient means of comparing intensity levels of various workouts based on miles run, rather than minutes run. For general use, the worksheet provided default percent of Heart Rate values for 4 levels of runners - Novice, Intermediate, Advanced, and Elite. It also provides projected training and racing paces based on a race time input by the user. Since that first production, updates to the spreadsheet have run rampant, as I added more calculation tables than you can shake a stick at. Many of the added charts are related specifically to "Daniels Running Formula" and are so noted. While some are not directly related, they provide useful tools that enhance the overall Daniels experience. New Update!

Update: Revision 3.01.01 - 12/19/18

Wow! It's been 7 years since the last update. But when I'm running (an off and on affair), I still use this spreadsheet. It's largely unchanged, but a couple of new twists have been added, one or two glitches fixed, and a bit of display tidying done.



- The most siginificant change is the addition of a Custom Distance option. Now, you can choose Custom from the dropdown, and enter *any distance* in miles or KM, including odd distances, such as 3.5k or 5.6 miles.

- The Open Standards table of World Records and World Best times has been relocated to a visible location, and the fields are now editable, so World Records can be kept up to date by the user, if desired.

- The info from the Peak Potential section has been added to the Main Section header area, for more convenient viewing of this hypothetical but interesting calculation.

- Also added an Age Graded Percentage calculation to the Main Section header area.

- Fixed an issue with the Adjusted Time Section that was causing it to be a bit over-optimistic. It was possible in some cases for this calculation to show an adjusted time that was significantly better than the Open Class Standard (Elite record).

- The Instructions have been sectionalized a little better, hopefully making it easier to find the info on each specific section.



Update: Revision 3.01.02 - 01/23/19

- Added user adjustable Power Factor to benefit of weight change calculations.

- The two entry fields for speculative weight change now default to Dr. Stillman's Ideal Weight for Disance Runners, but can still be overwritten by the user (a table of Stillman calculations is in the worksheet).

- The logic used for the assumption of "Ideal Racing Weight" (an admittedly dynamic topic) has been expanded. The old logic simply assumed the universally recommended minimum BMI score of 18.5 as the ideal racing weight for all runners. However, the BMI scale is widely recognized as having shortcomings. In some cases (for smaller runners), Dr. Stillman's recommendations actually fall below BMI 18.5. The new logic now uses the lower of the two calculations between BMI 18.5 and Dr Stillman's for the ideal weight assumption.

- Cleaned up the Absolute VO2max section, hopefully for better clarity. This section now called Misc. O2 Consumption Calcs.

- Squashed a few more small bugs.



Update: Revision 3.01.03 - 01/28/19

- Cleaned up a few display issues, squashed a couple more bugs. Update: Revision 3.01.04 - 01/21/20

- Added the option of a weight factor to the vs Table (next to Extended Projection Table). Update: Revision 3.02.02 - 05/07/20

- Added three options to the Projected Impact of Temperature section, for a total of four. Can now choose from three coaches, Jack Daniels (Temperature), Mark Hadley (Temperature plus Dew Point), Tom (Tinman) Schwartz (Heat Index), plus results from a 10 year marathon Study by El Helou Et al.

- Added the ability to choose an age to compare to in the Entry Time Grading Section. Update: Revision 3.03.01 - 06/16/20

- Improved logic for deriving %HRmax from %VO2max for more accurate (truer to J.Daniels intent) Racing HR calculations.

- (Old method was 1.5-2.5% under calculated or about 3-4 bpm across the board)



- Added User Configurablilty to the Aerobic Zone levels in the Main Section, with option to restore defaults.

- Improved Race Heart Rate tweak function, now adjustable in 0.1% increments, higher or lower.



- Added a manually configurable Heart Rate Training Zones Table.



- Revamped the Misc O2 Calculations section to be more Daniels specific. included O2 Cost and vVO2max info.

- Also added a Manual entry section for the HHR method of calculating vVO2max from Heart Rate and Pace.

- Dropped the Absolute VO2max numbers from this section.



- Added Percent of Pace/Speed to Misc Calcs. Update: Revision 3.03.02 - 06/20/20

- Fixed issue with Custom Heart Rate Zones not taking HR info from proper location

- Added a button to restore default HR info

- Moved the Custom HR Zone table higher up in the Worksheet, closer to the Main Section Update: Revision 3.03.03 - 06/27/20

- Added tenths to HR Percentages in Custom HR Zone Table

- Cosmetic Tweaks

- Minor border clean up along left side

- Fixed location of Weekly Workload Distribution Summary info Update: Revision 3.03.04 - 06/28/20

- Fixed issue with circular reference error message

- Typo corrections, including a reference in a comment the Misc Daniels' Calculations section

stating that Daniels time at VO2max is 13 minutes (actually 11.033 minutes). Update: Revision 3.03.06 - 07/02/20

- Previous revision discepancy. ID'd as 3.03.04 in Filename, but 3.03.05 in worksheet heading

- Typo correction, Impact of heat table, always said Marathon, instead of following Input distance. Update: Revision 3.04.01 - 09/14/20

- Fixed HR/Pace discrepancy in Easy Aerobic Zone Section when using Race HR Tweak option

- Added Temperature Adjust option to Daniels Tempo Run section

- Added option to apply Race HR Tweak to Lactate Threshold HR

- Expanded Lactate Threshold section to include %HRmax range

- Added Option to show Speed instead of Pace in Race Projection section

- Misc minor formula clean-up



Update: Revision 3.04.02 - 09/15/20

- Fixed metric bug in Projected Impact of Temperature section

- Improved descriptive text for Temperature Adjustment option in Daniels' Tempo Run section



Important Note! This new release is in Excel's XLSM format, which means Excel version 2007 or better is required.



This workbook uses macros, and you will need to enable macros for the automation buttons to work, such as the "Hide/Show", "Clear" and "Restore" functions. However, I believe all the calculations will still be correct, even if you leave macros disabled.



Since it's been 8 years since the last major update, if someone recently sugested this tool to you, you might want to let them know about the new release.



It's entirely possible there is still a bug or two in hiding in a fresh release. Please let me know if you find anything that doesn't seem to be working as expected. If you're downloading this tool within a month or so of its release, you might want to check back in a few weeks to make sure you have the latest update. Screen Shot

Download Newest Release: DanielsTables3-04-02.xlsm

(Requires Excel v2007 or newer)



Follow Training and Race Pace Calculator on Facebook to keep up with any Updates,

And to follow on-going discussions about the Daniels Tables spreadsheet, and running in general.



If you have questions, I can be reached



If your version of Excel predates 2007, you can download the older .xls version here DanielsTables3-00-00pv.xls

