Calculate Total Effort/Calories

Sounds about right to me, although I would have guessed
maybe 25 instead of 30 per km cycling. I also think the
swimming calories could vary a lot more than the others
based on individual factors.

Paul Eaton said:

Now that I have started keeping a daily log, I have added
a total daily Effort/Calories column.

EffortCalories=(MilesRun*100)+(MetersSwam/300*60)+(KmCy-
cled*30)

Ok this is rough, I realise the above contstants are
variants depending on speed and my size, but do these
constants seem reasonable?

And can this information be usefull for anything?
overtraining?

I would say no, since the formula does not take intensity
into account. Also, since enviromental factors come into
play (headwind \ tailwind), you can't really assign a
constant caloric expenditure. Instead, you could use your
heart rate monitor to get a rough idea. For example, basal
metabolic rate is about 1 Cal / min (3.5 ml/kg/min). So a
rough range would be: A VO2 max of 70 ml/kg/min indicates an
energy expenditure 20 times greater than that at rest, at
max heart rate. This works out to 20 Cal/min. With these
numbers (assuming you know your approximate VO2 max \ max
heart rate in each sport, you could get more valid numbers.
You then can divide your paces into zones.

Here's a rough idea of VO2 max values:

1. Joe Fatass: 45 ml/kg/min
2. Recreational: 55 ml/kg/min
3. Serious Age grouper: 65 ml/kg/min
4. Pro: 75 ml/kg/min

So, if you're recreational:

5. easy: 65% x 55 ml = 35 ml / 3.5 ml = 10 Cal / min
6. moderate : 75 % x 55 ml = 41 ml / 3.5 ml = 12 Cal / min
7. hard: 85% x 55 ml = 46 ml / 3.5 ml = 13 Cal min

Note corresponding heart rates for the above. Typical
numbers for 30 year old would be around:

8. 140 bpm
9. 160 bpm
10. 180 bpm

--
--------------------------
Andre Charlebois AGC-PC support agc-pc.tripod.comagc-pc.tripod.comOpen ↗
BPE, MCSE4.0, CNA, A+

"Paul Eaton" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Now that I have started keeping a daily log, I have added
a total daily Effort/Calories column.

EffortCalories=(MilesRun*100)+(MetersSwam/300*60)+(KmCy-
cled*30)

Ok this is rough, I realise the above contstants are
variants depending on speed and my size, but do these
constants seem reasonable?

And can this information be usefull for anything?
overtraining?

"Andre" <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

I would say no, since the formula does not take intensity
into account. Also, since enviromental factors come into
play (headwind \ tailwind), you can't really assign a
constant caloric expenditure. Instead, you could use your
heart rate monitor to get a rough idea. For example, basal
metabolic rate is about 1 Cal / min (3.5 ml/kg/min). So a
rough range would be: A VO2 max of 70 ml/kg/min indicates
an energy expenditure 20 times greater than that at rest,
at max heart rate. This works out to 20 Cal/min. With
these numbers (assuming you know your approximate VO2 max
\ max heart rate in each sport, you could get more valid
numbers. You then can divide your paces into zones.

Here's a rough idea of VO2 max values:

1. Joe Fatass: 45 ml/kg/min
2. Recreational: 55 ml/kg/min
3. Serious Age grouper: 65 ml/kg/min
4. Pro: 75 ml/kg/min

So, if you're recreational:

1. easy: 65% x 55 ml = 35 ml / 3.5 ml = 10 Cal / min
2. moderate : 75 % x 55 ml = 41 ml / 3.5 ml = 12 Cal / min
3. hard: 85% x 55 ml = 46 ml / 3.5 ml = 13 Cal min

Note corresponding heart rates for the above. Typical
numbers for 30 year old would be around:

1. 140 bpm
2. 160 bpm
3. 180 bpm

--
--------------------------
Andre Charlebois AGC-PC support agc-pc.tripod.comagc-pc.tripod.comOpen ↗
BPE, MCSE4.0, CNA, A+

"Paul Eaton" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Now that I have started keeping a daily log, I have
added a total daily Effort/Calories column.

EffortCalories=(MilesRun*100)+(MetersSwam/300*60)+(KmCy-
cled*30)

Ok this is rough, I realise the above contstants are
variants depending on speed and my size, but do these
constants seem reasonable?

And can this information be usefull for anything?
overtraining?

I suppose I am Mr Recreational guy, (43y.o. 6'1" 80Kg),
don't have any idea about my HR or VO2 max. I perform with
mostly a constant effort in all 3 sports, so without getting
too involved I am hoping that using a constant for each can
provide some usefull info. (ie total effort for the day and
for the previous x days)

I am just getting back into the running after a long layoff
currently at 20+mpw, would like to get this to 25+ mpw and
improve my current
v.slow speed of 9:30mpm, I commute to work on bike 50km-
150km/week (anything above 50km are forest trails so
probably requires a higher calorie/km), I swim 4-6km per
week at steady 1:45/100m.

I pretty much base each session (speed and distance) on how
I feel, but in the past without a log I have overdone it.
With a log I am hoping I can spot when I have already made
an advance in effort over the previous x days (my log shows
me each day the total for the previous 7 days), and perhaps
it should be wise to hold back a bit for a day or two, or
more, before making further advances.

I am already seeing a benefit in keeping a log over the past
8 weeks with the progression of my running.

I utilize my heart rate monitor to help me gauge how much
I'm working. My Polar has a calorie reading as well (which
is mostly just entertainment - I don't really use it for
anything other than curiousity).

I also use the HRM to help me determine if I'm over training
(typically with me I notice an increase in my heart rate
over my typical levels for a typical intensity level). For
example, when I run easy my heart rate is 140 - 150. When
I'm getting sick, over training, etc same intensity level my
heart rate will be 150 - 160.

A heart rate monitor is just a good tool to utilize in
your training.

I would continue with the log (its another visual reminder
of how much you are training).

BBB "Paul Eaton" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

"Andre" <[email hidden]> wrote in message

news:<[email hidden]-
gers.com>...

Quoted message said:

Quoted message said:

I would say no, since the formula does not take
intensity into account. Also, since enviromental factors
come into play (headwind \ tailwind),

you

Quoted message said:

Quoted message said:

can't really assign a constant caloric expenditure.
Instead, you could

use

Quoted message said:

Quoted message said:

your heart rate monitor to get a rough idea. For
example, basal

metabolic

Quoted message said:

Quoted message said:

rate is about 1 Cal / min (3.5 ml/kg/min). So a rough
range would be: A VO2 max of 70 ml/kg/min indicates an
energy expenditure 20 times

greater

Quoted message said:

Quoted message said:

than that at rest, at max heart rate. This works out to
20 Cal/min.

With

Quoted message said:

Quoted message said:

these numbers (assuming you know your approximate VO2
max \ max heart

rate

Quoted message said:

Quoted message said:

in each sport, you could get more valid numbers. You
then can divide

your

Quoted message said:

Quoted message said:

paces into zones.

Here's a rough idea of VO2 max values:

1. Joe Fatass: 45 ml/kg/min
2. Recreational: 55 ml/kg/min
3. Serious Age grouper: 65 ml/kg/min
4. Pro: 75 ml/kg/min

So, if you're recreational:

1. easy: 65% x 55 ml = 35 ml / 3.5 ml = 10 Cal / min
2. moderate : 75 % x 55 ml = 41 ml / 3.5 ml = 12 Cal /
min
3. hard: 85% x 55 ml = 46 ml / 3.5 ml = 13 Cal min

Note corresponding heart rates for the above. Typical
numbers for 30

year

Quoted message said:

Quoted message said:

old would be around:

1. 140 bpm
2. 160 bpm
3. 180 bpm

--
--------------------------
Andre Charlebois AGC-PC support agc-pc.tripod.comagc-pc.tripod.comOpen ↗
BPE, MCSE4.0, CNA, A+

"Paul Eaton" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Now that I have started keeping a daily log, I have
added a total daily Effort/Calories column.

EffortCalories=(MilesRun*100)+(MetersSwam/300*60)+(Km-
Cycled*30)

Ok this is rough, I realise the above contstants are
variants depending on speed and my size, but do these
constants seem reasonable?

And can this information be usefull for anything?
overtraining?

I suppose I am Mr Recreational guy, (43y.o. 6'1" 80Kg),
don't have any idea about my HR or VO2 max. I perform with
mostly a constant effort in all 3 sports, so without
getting too involved I am hoping that using a constant for
each can provide some usefull info. (ie total effort for
the day and for the previous x days)

I am just getting back into the running after a long
layoff currently at 20+mpw, would like to get this to 25+
mpw and improve my current
v.slow speed of 9:30mpm, I commute to work on bike 50km-
150km/week (anything above 50km are forest trails so
probably requires a higher calorie/km), I swim 4-6km per
week at steady 1:45/100m.

I pretty much base each session (speed and distance) on
how I feel, but in the past without a log I have overdone
it. With a log I am hoping I can spot when I have already
made an advance in effort over the previous x days (my log
shows me each day the total for the previous 7 days), and
perhaps it should be wise to hold back a bit for a day or
two, or more, before making further advances.

I am already seeing a benefit in keeping a log over the
past 8 weeks with the progression of my running.