Pace and Calorie calculator

[cowboy]

Ok, I spent way too much time on this, but here is a spreadsheet that has some good functionality for you heart-monitor users who like to cross-train.

Enter your age, weight and resting heart rate, then enter the time, distance and average heart rate of your last run. The output tells you the calories you burned, your predicted 5k time, and your predicted marathon time.

Also, with this info you can calculate the number of calories you burn in other activities like biking. Enter the duration and average heart rate of the activity and it will estimate the calories burned. Men only...sorry.

To use the spreadsheet, click on this link and then export it as an excel workbook. Be sure that you have macros enabled and solver referenced. Here is a good link for help if the macro doesn't work for you.

[bluegoose]

Man, cowboy. That is a great spreadsheet. I can only hope for a 3:32:56 finish time.

I hope I didn't screw it up. I started typing on the web based one before I realized that I hadn't downloaded it yet.

On the downloaded version (I did the openoffice doc) line D23 shows my predicted 5K time as 07:00. Did I do something wrong, or is there a glitch with that one?

[cowboy]

Man, cowboy. That is a great spreadsheet. I can only hope for a 3:32:56 finish time.

I hope I didn't screw it up. I started typing on the web based one before I realized that I hadn't downloaded it yet.

On the downloaded version (I did the openoffice doc) line D23 shows my predicted 5K time as 07:00. Did I do something wrong, or is there a glitch with that one?

You're right; that is the 5k pace instead of time. If you downloaded it and the macro didn't come with it, then it won't work. Instead, use this sheet and calculate your output manually. Follow the directions and see if it works.

[cowboy]

Oops. The old link was to a protected sheet. I fixed it. You can look at it here.

[cowboy]

Bump.

For you new 305 owners, this may be a useful tool.

[ewth8tr]

Bump.

For you new 305 owners, this may be a useful tool.

With how low Niku's heart rate is compared to how fast he is already going, I would be very interested to see what this predicts for him.

[ERCougar]

Dang, cowboy. That's cool.

[ERCougar]

These numbers to the right, where it shows elevation and sea level--are those adjusted paces for sea level? My 5K pace improves by 50 seconds--that seems way too much.

[Pheidippides]

With how low Niku's heart rate is compared to how fast he is already going, I would be very interested to see what this predicts for him.

It's not right. No way. I don't even want to post it because it's so wrong.

2:59 and change. No way I get close to that. If I break 4:00 I will be ecstatic. But that's based on this morning's run and heart rate, and I was booking it. And it was only 3 miles.

EDIT: I reran the numbers using a longer run under the hope that the numbers would be more realistic, especially because I was really pushing it on the previous run. It predicts me at 3:20:27, with a marathon pace of 7:39. I don't think that's realistic either, but it's more realistic than a sub 3:00 run. If I were to run a marathon right now, with no further training, and assuming I didn't injury anything on the way (a big assumption), I think I could run a 4:15 at my best (that's based on my half marathon the other week).

DOUBLE EDIT: I reran the numbers because I got a figure wrong. It has me at 3:31. Sorry for the confusion.

[cowboy]

2:59 and change. No way I get close to that. If I break 4:00 I will be ecstatic. But that's based on this morning's run and heart rate, and I was booking it. And it was only 3 miles.

I forgot to mention that the longer the run, the more accurate the results. For runs under 5 miles, the average heart rate for the last mile should be used instead of the average heart rate for the entire run, because it usually takes a mile or two to get your heart rate up.

I reran the numbers because I got a figure wrong. It has me at 3:31.

That's actually very believable. The rule of thumb is that your marathon time will be 4.66 times your 10k time. Using that, you would have to run a 10k in 45:12, or 6.2 miles at a 7:30 pace. Based on your posts, I think you could do that. Remember though, that this is a race time predictor based on cardio condition, and it assumes that your legs are in good enough condition to keep up with your heart.

[cowboy]

These numbers to the right, where it shows elevation and sea level--are those adjusted paces for sea level? My 5K pace improves by 50 seconds--that seems way too much.

That's my own linear extrapolation based on air density at sea level vs. 4,000 ft. I know it seems high, but my own anecdotal experience suggests it is right. I'll easily knock 30 seconds off of my pace running at sea level when I travel.

[ERCougar]

I forgot to mention that the longer the run, the more accurate the results. For runs under 5 miles, the average heart rate for the last mile should be used instead of the average heart rate for the entire run, because it usually takes a mile or two to get your heart rate up.

So the numbers I entered were my middle three mile average on a 5-mile workout (I always warm up and cool down with a mile each). Should I use the entire workout? Or just my middle three miles are ok (heart rate's already up by the time I start mile 2)

[ERCougar]

That's my own linear extrapolation based on air density at sea level vs. 4,000 ft. I know it seems high, but my own anecdotal experience suggests it is right. I'll easily knock 30 seconds off of my pace running at sea level when I travel.

does it change much for 6000 ft (where I live)?

[cowboy]

does it change much for 6000 ft (where I live)?

Yes, but I don't know how accurate it is. According to my model, your 5k pace will be a full minute faster at sea level than at 6000 feet.

[cowboy]

So the numbers I entered were my middle three mile average on a 5-mile workout (I always warm up and cool down with a mile each). Should I use the entire workout? Or just my middle three miles are ok (heart rate's already up by the time I start mile 2)

The longer the run, the better. The key is to find your true HR for whatever pace you're running. HR's will climb through the run if you are training in an anaerobic zone, so I think the best datapoint is the HR and pace of the last mile.