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["RUNNING DASHBOARD"]
[]
["TRAINING OVERVIEW"]
["Last Run:",{"$f":"_xlfn.MAXIFS(DATA!$B:$B,DATA!$B:$B,\"<=\"&TODAY())","v":"00:00:00"},"Distance:",{"$f":"IFERROR(INDEX(DATA!$D:$D,MATCH(B4,DATA!$B:$B,0))&\" mi\",\"-\")","v":"-"}]
["Pace:",{"$f":"IFERROR(TEXT(INDEX(DATA!$F:$F,MATCH($B$4,DATA!$B:$B,0)),\"0.00\")&\" min/mi\",\"-\")","v":"-"}]

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["HOW TO USE THIS RUNNING TRACKER"]
[]
["Getting Started"]
[]
[]
[]
[]
[]
[]
[]
[]
["Setting Up Your Race"]
[]
[]
[]
[]
[]
[]
[]
["Creating Your Training Plan"]
[]
[]
[]
[]
[]
[]
[]
[]
[]
["Logging Activities"]
[]
[]
[]
[]
[]
[]
[]
[]
[]
["Tracking Goals"]
[]
[]
[]
[]
[]
[]
[]
[]
[]
["Understanding Charts"]
[]
[]
[]
[]
[]
[]
[]
[]
[]
["Tips & Best Practices"]
[]
[]
[]
[]
[]
[]
[]
[]
["HAPPY RUNNING! YOU GOT THIS!"]

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[]
["RACE TRAINING SPECIFICATIONS"]
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[null,"Environment Type",null,null,null,null,"Use these!",null,null,null,"Example Uses :)"]
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[null,"Goal Performance",null,null,null,null,"Convert Your Goal Time to Minutes!",null,null,null,"Convert Your Goal Time to Minutes!"]
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[null,"Time of Year",null,null,null,null,"\\/ TOTAL MINUTES \\/",null,null,null,"\\/ TOTAL MINUTES \\/"]
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[null,"Location Considered"]
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[null,"Humidity Consideration",null,null,null,null,"Select temperature unit:",null,null,null,"Select temperature unit:"]
[null,null,null,null,null,null,"Enter temperature:",null,null,null,"Enter temperature:"]
[null,null,null,null,null,null,"\\/ Fahrenheit \\/",null,null,null,"\\/ Fahrenheit \\/"]
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[]
[]
[]
[null,null,null,null,null,null,"math! Ignore me:)"]
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["Enter weeks of plan here ->"]
["Input start date here ->"]
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[]
["*** Input Data Below (Will automatically go into table below!)"]
["Activity Name","Date","Type","Distance (mi)","Duration ([h]:mm:ss)","Pace ((mm:ss)/mi)","Elevation Gain (ft)","Heart Rate (avg)","Effort Level (1-10)","Weather","Notes"]
[]
["Click below to add!",null,null,null,"ex: 1:23:45","ex) 10:23"]
[null,null,null,null,"ex) 0:01:08"]
[]
[null,"Sort By:","Date"]
[null,"Sort Order:","Descending"]
[]
["Activity Name","Date","Type","Distance (mi)","Duration","Pace (min/mi)","Elevation Gain (ft)","Heart Rate (avg)","Effort Level (1-10)","Weather","Notes"]

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["GOAL TRACKING & MILESTONES"]
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[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-11-21",{"$f":"SUMIFS(DATA!$D:$D, DATA!$B:$B, \">=\"&R4-6, DATA!$B:$B, \"<=\"&R4, DATA!$C:$C, \"Run\")","v":0},"Nov 21",null,"Hike",{"$f":"IF(COUNTIF(DATA!$C:$C,V4)=0, NA(), COUNTIF(DATA!$C:$C,V4))","v":{"$error":"#N/A"}}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-11-14",{"$f":"SUMIFS(DATA!$D:$D, DATA!$B:$B, \">=\"&R5-6, DATA!$B:$B, \"<=\"&R5, DATA!$C:$C, \"Run\")","v":0},"Nov 14",null,"Bike",{"$f":"IF(COUNTIF(DATA!$C:$C,V5)=0, NA(), COUNTIF(DATA!$C:$C,V5))","v":{"$error":"#N/A"}}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-11-07",{"$f":"SUMIFS(DATA!$D:$D, DATA!$B:$B, \">=\"&R6-6, DATA!$B:$B, \"<=\"&R6, DATA!$C:$C, \"Run\")","v":0},"Nov 07",null,"Weight Training",{"$f":"IF(COUNTIF(DATA!$C:$C,V6)=0, NA(), COUNTIF(DATA!$C:$C,V6))","v":{"$error":"#N/A"}}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-10-31",{"$f":"SUMIFS(DATA!$D:$D, DATA!$B:$B, \">=\"&R7-6, DATA!$B:$B, \"<=\"&R7, DATA!$C:$C, \"Run\")","v":0},"Oct 31",null,"Yoga",{"$f":"IF(COUNTIF(DATA!$C:$C,V7)=0, NA(), COUNTIF(DATA!$C:$C,V7))","v":{"$error":"#N/A"}}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-10-24",{"$f":"SUMIFS(DATA!$D:$D, DATA!$B:$B, \">=\"&R8-6, DATA!$B:$B, \"<=\"&R8, DATA!$C:$C, \"Run\")","v":0},"Oct 24",null,"Swimming",{"$f":"IF(COUNTIF(DATA!$C:$C,V8)=0, NA(), COUNTIF(DATA!$C:$C,V8))","v":{"$error":"#N/A"}}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-10-17",{"$f":"SUMIFS(DATA!$D:$D, DATA!$B:$B, \">=\"&R9-6, DATA!$B:$B, \"<=\"&R9, DATA!$C:$C, \"Run\")","v":0},"Oct 17",null,"Other",{"$f":"IF(COUNTIF(DATA!$C:$C,V9)=0, NA(), COUNTIF(DATA!$C:$C,V9))","v":{"$error":"#N/A"}}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-10-10",{"$f":"SUMIFS(DATA!$D:$D, DATA!$B:$B, \">=\"&R10-6, DATA!$B:$B, \"<=\"&R10, DATA!$C:$C, \"Run\")","v":0},"Oct 10"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-10-03",{"$f":"SUMIFS(DATA!$D:$D, DATA!$B:$B, \">=\"&R11-6, DATA!$B:$B, \"<=\"&R11, DATA!$C:$C, \"Run\")","v":0},"Oct 03"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-09-26",{"$f":"SUMIFS(DATA!$D:$D, DATA!$B:$B, \">=\"&R12-6, DATA!$B:$B, \"<=\"&R12, DATA!$C:$C, \"Run\")","v":0},"Sep 26"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-09-19",{"$f":"SUMIFS(DATA!$D:$D, DATA!$B:$B, \">=\"&R13-6, DATA!$B:$B, \"<=\"&R13, DATA!$C:$C, \"Run\")","v":0},"Sep 19"]
[]
[]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"Date","Average Pace",null,"Dynamic Date","Dynamic Average Pace"]
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[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,{"$f":"TODAY()-7*(ROW()-17)","v":"2025-11-28"},{"$f":"IF(COUNTIFS(DATA!$B:$B, \">=\"&R18-6, DATA!$B:$B, \"<=\"&R18, DATA!$C:$C, \"Run\")=0, NA(), AVERAGEIFS(DATA!$F:$F, DATA!$B:$B, \">=\"&R18-6, DATA!$B:$B, \"<=\"&R18, DATA!$C:$C, \"Run\"))","v":{"$error":"#N/A"}}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-11-21",{"$f":"IF(COUNTIFS(DATA!$B:$B, \">=\"&R19-6, DATA!$B:$B, \"<=\"&R19, DATA!$C:$C, \"Run\")=0, NA(), AVERAGEIFS(DATA!$F:$F, DATA!$B:$B, \">=\"&R19-6, DATA!$B:$B, \"<=\"&R19, DATA!$C:$C, \"Run\"))","v":{"$error":"#N/A"}}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-11-14",{"$f":"IF(COUNTIFS(DATA!$B:$B, \">=\"&R20-6, DATA!$B:$B, \"<=\"&R20, DATA!$C:$C, \"Run\")=0, NA(), AVERAGEIFS(DATA!$F:$F, DATA!$B:$B, \">=\"&R20-6, DATA!$B:$B, \"<=\"&R20, DATA!$C:$C, \"Run\"))","v":{"$error":"#N/A"}}]
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[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-10-24",{"$f":"IF(COUNTIFS(DATA!$B:$B, \">=\"&R23-6, DATA!$B:$B, \"<=\"&R23, DATA!$C:$C, \"Run\")=0, NA(), AVERAGEIFS(DATA!$F:$F, DATA!$B:$B, \">=\"&R23-6, DATA!$B:$B, \"<=\"&R23, DATA!$C:$C, \"Run\"))","v":{"$error":"#N/A"}}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-10-17",{"$f":"IF(COUNTIFS(DATA!$B:$B, \">=\"&R24-6, DATA!$B:$B, \"<=\"&R24, DATA!$C:$C, \"Run\")=0, NA(), AVERAGEIFS(DATA!$F:$F, DATA!$B:$B, \">=\"&R24-6, DATA!$B:$B, \"<=\"&R24, DATA!$C:$C, \"Run\"))","v":{"$error":"#N/A"}}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-10-10",{"$f":"IF(COUNTIFS(DATA!$B:$B, \">=\"&R25-6, DATA!$B:$B, \"<=\"&R25, DATA!$C:$C, \"Run\")=0, NA(), AVERAGEIFS(DATA!$F:$F, DATA!$B:$B, \">=\"&R25-6, DATA!$B:$B, \"<=\"&R25, DATA!$C:$C, \"Run\"))","v":{"$error":"#N/A"}}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-10-03",{"$f":"IF(COUNTIFS(DATA!$B:$B, \">=\"&R26-6, DATA!$B:$B, \"<=\"&R26, DATA!$C:$C, \"Run\")=0, NA(), AVERAGEIFS(DATA!$F:$F, DATA!$B:$B, \">=\"&R26-6, DATA!$B:$B, \"<=\"&R26, DATA!$C:$C, \"Run\"))","v":{"$error":"#N/A"}}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-09-26",{"$f":"IF(COUNTIFS(DATA!$B:$B, \">=\"&R27-6, DATA!$B:$B, \"<=\"&R27, DATA!$C:$C, \"Run\")=0, NA(), AVERAGEIFS(DATA!$F:$F, DATA!$B:$B, \">=\"&R27-6, DATA!$B:$B, \"<=\"&R27, DATA!$C:$C, \"Run\"))","v":{"$error":"#N/A"}}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-09-19",{"$f":"IF(COUNTIFS(DATA!$B:$B, \">=\"&R28-6, DATA!$B:$B, \"<=\"&R28, DATA!$C:$C, \"Run\")=0, NA(), AVERAGEIFS(DATA!$F:$F, DATA!$B:$B, \">=\"&R28-6, DATA!$B:$B, \"<=\"&R28, DATA!$C:$C, \"Run\"))","v":{"$error":"#N/A"}}]
[]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"Month","Total Miles"]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,{"$f":"TEXT(DATE(YEAR(TODAY()),MONTH(TODAY())-ROW()+31,1),\"mmm yyyy\")","v":"Dec 2025"},{"$f":"SUMIFS(DATA!$D:$D, DATA!$B:$B, \">=\"&DATE(YEAR(TODAY()),MONTH(TODAY())-ROW()+31,1), DATA!$B:$B, \"<\"&DATE(YEAR(TODAY()),MONTH(TODAY())-ROW()+32,1), DATA!$C:$C, \"Run\")","v":0}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,{"$f":"TEXT(DATE(YEAR(TODAY()),MONTH(TODAY())-ROW()+31,1),\"mmm yyyy\")","v":"Nov 2025"},{"$f":"SUMIFS(DATA!$D:$D, DATA!$B:$B, \">=\"&DATE(YEAR(TODAY()),MONTH(TODAY())-ROW()+31,1), DATA!$B:$B, \"<\"&DATE(YEAR(TODAY()),MONTH(TODAY())-ROW()+32,1), DATA!$C:$C, \"Run\")","v":0}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"Oct 2025",{"$f":"SUMIFS(DATA!$D:$D, DATA!$B:$B, \">=\"&DATE(YEAR(TODAY()),MONTH(TODAY())-ROW()+31,1), DATA!$B:$B, \"<\"&DATE(YEAR(TODAY()),MONTH(TODAY())-ROW()+32,1), DATA!$C:$C, \"Run\")","v":0}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"Sep 2025",{"$f":"SUMIFS(DATA!$D:$D, DATA!$B:$B, \">=\"&DATE(YEAR(TODAY()),MONTH(TODAY())-ROW()+31,1), DATA!$B:$B, \"<\"&DATE(YEAR(TODAY()),MONTH(TODAY())-ROW()+32,1), DATA!$C:$C, \"Run\")","v":0}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"Aug 2025",{"$f":"SUMIFS(DATA!$D:$D, DATA!$B:$B, \">=\"&DATE(YEAR(TODAY()),MONTH(TODAY())-ROW()+31,1), DATA!$B:$B, \"<\"&DATE(YEAR(TODAY()),MONTH(TODAY())-ROW()+32,1), DATA!$C:$C, \"Run\")","v":0}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"Jul 2025",{"$f":"SUMIFS(DATA!$D:$D, DATA!$B:$B, \">=\"&DATE(YEAR(TODAY()),MONTH(TODAY())-ROW()+31,1), DATA!$B:$B, \"<\"&DATE(YEAR(TODAY()),MONTH(TODAY())-ROW()+32,1), DATA!$C:$C, \"Run\")","v":0}]
[]
[]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"Week Ending","Total Elevation (ft)",null,null,"Effort Level","Count"]
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[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,{"$f":"TODAY()-7*(ROW()-40)","v":"2025-11-28"},{"$f":"SUMIFS(DATA!$G:$G, DATA!$B:$B, \">=\"&R41-6, DATA!$B:$B, \"<=\"&R41, DATA!$C:$C, \"Run\")","v":0},null,null,2,{"$f":"COUNTIF(DATA!$I:$I,V41)","v":0}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-11-21",{"$f":"SUMIFS(DATA!$G:$G, DATA!$B:$B, \">=\"&R42-6, DATA!$B:$B, \"<=\"&R42, DATA!$C:$C, \"Run\")","v":0},null,null,3,{"$f":"COUNTIF(DATA!$I:$I,V42)","v":0}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-11-14",{"$f":"SUMIFS(DATA!$G:$G, DATA!$B:$B, \">=\"&R43-6, DATA!$B:$B, \"<=\"&R43, DATA!$C:$C, \"Run\")","v":0},null,null,4,{"$f":"COUNTIF(DATA!$I:$I,V43)","v":0}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-11-07",{"$f":"SUMIFS(DATA!$G:$G, DATA!$B:$B, \">=\"&R44-6, DATA!$B:$B, \"<=\"&R44, DATA!$C:$C, \"Run\")","v":0},null,null,5,{"$f":"COUNTIF(DATA!$I:$I,V44)","v":0}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-10-31",{"$f":"SUMIFS(DATA!$G:$G, DATA!$B:$B, \">=\"&R45-6, DATA!$B:$B, \"<=\"&R45, DATA!$C:$C, \"Run\")","v":0},null,null,6,{"$f":"COUNTIF(DATA!$I:$I,V45)","v":0}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-10-24",{"$f":"SUMIFS(DATA!$G:$G, DATA!$B:$B, \">=\"&R46-6, DATA!$B:$B, \"<=\"&R46, DATA!$C:$C, \"Run\")","v":0},null,null,7,{"$f":"COUNTIF(DATA!$I:$I,V46)","v":0}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-10-17",{"$f":"SUMIFS(DATA!$G:$G, DATA!$B:$B, \">=\"&R47-6, DATA!$B:$B, \"<=\"&R47, DATA!$C:$C, \"Run\")","v":0},null,null,8,{"$f":"COUNTIF(DATA!$I:$I,V47)","v":0}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-10-10",{"$f":"SUMIFS(DATA!$G:$G, DATA!$B:$B, \">=\"&R48-6, DATA!$B:$B, \"<=\"&R48, DATA!$C:$C, \"Run\")","v":0},null,null,9,{"$f":"COUNTIF(DATA!$I:$I,V48)","v":0}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-10-03",{"$f":"SUMIFS(DATA!$G:$G, DATA!$B:$B, \">=\"&R49-6, DATA!$B:$B, \"<=\"&R49, DATA!$C:$C, \"Run\")","v":0},null,null,10,{"$f":"COUNTIF(DATA!$I:$I,V49)","v":0}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-09-26",{"$f":"SUMIFS(DATA!$G:$G, DATA!$B:$B, \">=\"&R50-6, DATA!$B:$B, \"<=\"&R50, DATA!$C:$C, \"Run\")","v":0}]
[null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,null,"2025-09-19",{"$f":"SUMIFS(DATA!$G:$G, DATA!$B:$B, \">=\"&R51-6, DATA!$B:$B, \"<=\"&R51, DATA!$C:$C, \"Run\")","v":0}]