Jan 2 2015 update
Everything below from the original post still applies. The link immediately below is for a MS Excel 2010 version so you don’t have to put up with “compatibility issues” of the old log. I hope you’ll like it. The MS Excel 97-2003 version is far below if you’re still using that version of Excel.
Blank Run Log Excel 2010 version
This is a much updated version of the year long Excel spreadsheet running log I had posted two years ago. You may want to refer to that post for some instructions. Thank you to all of you who had downloaded it, used it, suggested improvements and recommended it to others. If you liked that log, I think you’ll love this one! This new log has some great features I think you’ll love like a spot for your training plan next to what you did. While the focus is on running, there is room for other exercises and things you might want to track, like sleep, injuries, supplements, heart rate averages and maximums, etc. There is a race predictor using Jack Daniels’ running formula, with a short, simplified, but effective and practical explanation on how to use it. There is a calculator to determine any of time, distance or pace you need to run if you know 2 of the 3 variables. There is also a routes table to help calculate routes you take that are not your normal ones, but piece together bits of various routes you have ran. There is no new “summary” feature where what you input is number crunched, but that was because I didn’t perceive the need for any. Otherwise, most cells you shouldn’t touch are still locked up, but you have the ability to manipulate some partially for your use, like if you write a long comment one day and want to show it all rather than have some of it hidden away. As you use this spreadsheet, change the view size if the info is too small for your comfort. It can be at least twice as large. Don’t strain your eyes over using this or feel like you have to put on glasses to use it. You’ll use it less frequently for every little annoyance like this. The best way to see all this is to jump in so here goes! There are a lot of features to this log so don’t be intimidated by all the description. You need very little instruction to start and the rest should be pretty intuitive once you get going. Please click here to download the Advanced Excel Running Log by Minh Tan, 2011 version 2 (2.1 MB) The file is MS Excel 2003 version for greater compatibility for people. If you use a version later than this, please do a Save As and choose the latest version so you won’t get the “compatibility” pop-up each time you close the file. Continue reading
Canoe Yokes (Y) and Thwart (T)
For whatever reasons, Alexa.com tells me my blog has somewhere between 70-80% Canadian audience, even though there’s hardly anything on my blog that is “Canadian”. Something about location being a factor in search engine results, I suspect. However, since there are a lot of Canadians reading it, and I am one, here’s a practical piece of Canadiana.
- Choose a romantic setting. The best time is under a star-lit sky and the best place is in the middle of a calm lake.
- Create the proper mood by lighting candle lanterns at bow and stern, and filling your enamel camp mugs with a splash—yup, just a splash—of your favourite wine.
- For added comfort, place a sleeping pad in the bottom of the canoe. Some people also recommend removing the centre thwart, but that’s a matter of personal preference (see #5).
- Take off all necessary clothing, especially footwear—bare feet ensure a better grip. If you want to practise safe sex, wear your PFDs (personal flotation device).
- Assume the position of your choice. The favourite among most paddlers is the “over the thwart”—difficult to do if you’ve removed the thwart already. (See my suggested position at the end)
- End with a quick skinny-dip to cool down.
.By: Kevin Callan, Explore Magazine (2008)
Nova Scotia Voyageurs logo
Sorry, I only have written instructions, no video instructions. But there’s something that might just go viral if you want to make a video. 😉
I couldn’t find it on YouTube. Yes, I looked it up in the name of research! 😉
On another note, may I recommend the Voyageur position. Think V for Voyageur* and you’ll figure it out! 😉
* I got the name from the former American Hockey League team from here in Nova Scotia. The Nova Scotia Voyageurs were nicknamed the Nova Scotia “Vees”… with a canoe in its logo, appropriately enough!
Note: Since this posting, I have evolved Facebook picture tagging memes on my own ideas far beyond this concept I saw. My ideas involve real world and life actions rather than just associating ideas. They are listed under the Action memes category, involving what I call Facebook 2.0 tagging memes.
The pictorial Facebook tagging memes that have been going around in many variations seems to have evolved into that common high school year book feature, the Most Likely To… page. I saw one just hours ago, but it was so poorly done (mostly due to almost unreadable small type) I went and created my own, text, picture compilation and all. Here’s how to get it:
- Click on the picture below to get it at full size.
- Right click on that picture and save to your computer.
- Upload it to your Facebook profile.
- Tag your friends or let them tag themselves.
Please click here for a complete list of over 100 Facebook picture tagging memes on this site with which you can use for fun with your friends.
In case you don’t recognize some of the people in my new version, they are as follows, left to right:
- Top: Peyton Manning, Wangari Matthai, Osama bin Laden, Paris Hilton, Jet Li
- Middle: Pamela Anderson, Bob Dylan, Oprah Winfrey, the current Dalai Lama, Sue Johannson
- Bottom: Claudia Schiffer, Martha Stewart, Bill Gates, Anna Nicole Smith, Barack Obama
You can Google these people if you want to know more about who they are, and maybe guess why I’ve put labeled each as such.