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<form style="font-family: Helvetica,Arial,sans-serif;" method="get" action="/fellrnr/vdot_wrapper.php" name="VDOT">
<table style="text-align: left;" border="1" cellpadding="1" cellspacing="1"> <tbody> <tr> <td>Distance</td> <td> <input name="Distance" value="0" type="radio">1500 Meters<br> <input name="Distance" value="1" type="radio">Mile<br> <input name="Distance" value="2" type="radio">3K<br> <input name="Distance" value="3" type="radio">2 Miles<br> <input name="Distance" value="4" type="radio">5K<br> <input name="Distance" value="5" type="radio">8K<br> <input name="Distance" value="6" type="radio">5 Mile<br> <input name="Distance" value="7" type="radio">10K<br> <input name="Distance" value="8" type="radio">15K<br> <input name="Distance" value="9" type="radio">10 Mile<br> <input name="Distance" value="10" type="radio">20K<br> <input name="Distance" value="11" type="radio">Half Marathon<br> <input name="Distance" value="12" type="radio">25K<br> <input name="Distance" value="13" type="radio">30K<br> <input name="Distance" value="14" checked="checked" type="radio">Marathon<br> <input name="Distance" value="15" type="radio">50K<br> </td> </tr> <tr> <td>Time</td> <td> <table style="text-align: left;" border="0" cellpadding="0" cellspacing="0"> <tbody> <tr> <td><input maxlength="3" size="3" name="Hours" value="0"><br> </td> <td>Hours</td> <td><input maxlength="3" size="3" name="Minutes" value="0"></td> <td>Minutes</td> <td><input maxlength="3" size="3" name="Seconds" value="0"></td> <td>Seconds</td> </tr> </tbody> </table> </td> </tr> <tr> <td>Heat Index (optional)</td> <td> <table style="text-align: left;" border="0" cellpadding="0" cellspacing="0"> <tbody> <tr> <td><input maxlength="3" size="3" name="Temperature" value=""></td> <td> <select name="TempUnits"> <option selected="selected">Fahrenheit</option> <option>Centigrade</option> </select> </td> </tr> </tbody> </table> </td> </tr> <tr> <td>Body Weight (optional)</td> <td> <table style="text-align: left;" border="0" cellpadding="0" cellspacing="0"> <tbody> <tr> <td><input maxlength="3" size="3" name="Weight" value=""></td> <td> <select name="WeightUnits"> <option>Kg</option> <option selected="selected">Pounds</option> </select> </td> </tr> </tbody> </table> </td> </tr> <tr> <td></td> <td><input name="Unusual" value="Unusual" type="checkbox">Show Unusual Distances (8K, etc.)</td> </tr> <tr> <td></td> <td><input name="Longer" value="Longer" type="checkbox">Show Longer Distances (Beyond 50K)</td> </tr> </tbody> </table> <button name="Calculate">Calculate</button><br></form>
</html>
Note: you must enter the time of a race you have completed, not your target time for a race. Please repeat out loud "I will enter the time of a race I've completed". More seriously, this is a very common mistake that you need to avoid. Train based on your current fitness, not the fitness you hope to achieve. If you put in a target pace rather than an actual pace you are missing the point of the system. Jack Daniels paces are intended to provide a pace that produces a specific training stress. If you don't use a previous race pace, you will be using the wrong pace.
