I use an Excel training log template created by David S. Hays.
I have made a few modifications to his template and have added my VDOT calculator (see below). Feel free to download the file.
The files will load automatically: save the file if you decide to keep it.
Jack Daniels, PhD created the VDOT Table, I won't go into all the details but if you are looking for more information you may want to read his book entitled Daniels' RUNNING Formula.
I use these tables as the backbone of my training. It is quite easy to determine you VDOT manually, but I wanted to make it a little easier and besides it was a fun Excel project.
The files will load automatically: save the file if you decide to keep it.
In either case let me know if you find any problems that need correction. Have fun determining you VDOT automatically.
Both files are protected; the password is...dead.