In early 1999, I downloaded a Running Log Excel 97 template from the Dead Runners Society web site. This file was originally created by Dead Runner Alan Rube and was later modified by David S. Hays. To enable Runlog to better meet my needs, I made further modifications (mostly display) and enjoyed using it as my running log during the remainder of 1999.
In late 1999, I developed an interest in triathlon, and wanted to modify my existing running log to meet the needs of multi-sport training. Trilog is an Excel 97 template and represents the culmination of my efforts, allowing for record keeping of training achievement in all three triathlon disciplines, swimming, cycling and running.
The original version of Trilog used only metric conventions. After receiving many requests from Trilog users, I went back to my lonely computer workstation, and sacrificing many hours that may have been better spent training, came up with the aptly named imperial based Trimiles. Both these versions have been available on the Internet since late January 2000.
Over the last couple months, numerous enhancements have been made to both Trilog and Trimiles resulting in what I believe will be found to be a functional, efficient and interesting logging program. Some of the more apparent modifications include the addition of a Triathlon Race recording worksheet, two cool graphing features, and more effective setup and training data entry.
- Data entry is very simple. Just enter the date of your multi-sport training activity, the distance covered in one or more of the disciplines, the duration of your training time, which pair of shoes you wore (run only), and any comments you wish to include. With this information, Trilog/Trimiles will calculate and display;
- Pace/Km & Pace/mile
- Week to date, Month to date, Year to date, and Lifetime distances
- Total distance on up to 4 pair of shoes
- Monthly totals for each activity
- Highest weekly and Highest monthly totals
- Training Plan:
- Trilog/Trimiles include a table where you can input your training plan. You simply enter the distance for each of the three multi-sport disciplines that you plan each day. The plan will sum the total distance planned for the week and then record, on this same table, the actual achievement in each discipline as entered on the logging worksheet. The training plan displays the percentage (%) achievement for each activity, allowing you to easily determine if your training is on-track with your goals.
- The "Routes" worksheet is a place to enter common or regular run and bike courses or workouts. Course or workout name, distance, route directions and comments can all be entered. Each of the first five run and bike routes listed, are conveniently available in drop-down menus in the logging worksheet.
- Race Record:
- Two different racing records are available in Trilog/Trimiles. The first is ideal for single sport running events. In this worksheet you simply enter your race distance and time, it will calculate your pace and highlight your PR for any given race distance. The second race record is specifically designed for multi-sport events. Although less automated than the running race record, this worksheet gives a neat presentation of Triathlon results.
- Three different graphing features are included with Trilog/Trimiles;
- an illustration of weekly distance for each of the three multi-sport activities
- an "interactive" of dynamic chart showing monthly achievement
- a tabular presentation of cycling distances
To download the file, simply click on one of the links below (it's a pretty big file so it may take a moment). Save the file to a directory of your choice. Then read the information contained in the "Notes" worksheet for important information on using and setting up Trilog/Trimiles to meet all your triathlon training logging needs.
Download the metric version of Trilog.xls here. (my personal preference).
Download the imperial units version, Trimiles.xls here
I view the development of this spreadsheet as an ever evolving exercise where improvement is always being sought and complacency is never accepted (kind of like training eh?). Please feel free to contact me at the email address below or use the feedback form at http://www.geocities.com/arudson/triform.html.