I came across this on one of the RunningAHEAD user groups, and have been amazed by all the information, including time adjustments for weight, temperature, age, etc.. Simply put in your age, gender, height, weight, max heart rate, and current time/distance race (upper Left), and the entire program updates for your specific profile. Here is what was written by the guy who originally posted it: ---- http://www.electricblues.com/archive/DanielsTables2-9.zip it is a spreadsheet (excell) and it basically takes in some information and computes all your paces... allows you to use his point system for training intesity... etc etc.. it is pretty cool... ----- Enjoy! Darrin