The sauna and the workout

Post in progress...

1. My body's reaction to the sauna isn't stable. Usually I climb in with it at 60 °C and stay in for 25 minutes until my heart rate is near 100 bpm and I'm drenching. Occasionally though there have been times when this exposure was unbearable and I had to crack open the door to survive. Clearly somehthing else is going on.
2. The heaters are thermostatically controlled by interior air temperature. My body is heated, however, by radiant energy and not by air convection. So the thermostatic control doesn't do a good job regulating heat transfer to me. When the thermostat turns off the radiant heat decays out and there is a significant reduction in how hot the sauna feels. In other words there is a perceptual undershoot. I think a new control strategy is warranted.
1. Use the temperature of a simulated person mass instead of air temperature to control the air
2. Use a simple switch to control the heaters
3. Replace the thermostatic control with a timer alone. <--My plan at the moment
3. I want to explicitly mention how important my heart rate is while I'm using the sauna. It came as a surprise to me that it was so valuable. It allows me to get a good feeling about the stress I'm being exposed to even when the conditions of the stress are hard to determine. The variables that determine stress are:
1. Exposure time, Energy absorbed, Body hydration reserve, Fatigue?, Air temperature, Body heat absorption characteristics? (what are they?), clothing, 
2. Hmmm. I am seriously out of my depth here. And I think I know some people who actually know this stuff. Maybe I can even find some serious research online.
4. Here are some other sauna workout references.
1. http://www.ncbi.nlm.nih.gov/pubmed/16877041
2. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1292364/pdf/jrsocmed00144-0007.pdf
3. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1405706/

My Evolving Exercise Diary - Version 1.01

I cleaned up My Evolving Exercise Diary a little bit on Google Docs this morning. The only significant thing I did was to eliminate the need to sort the SH Key in the Entry Types sheet and I got rid of the SH Key check column in the Diary sheet itself. It's such a small evolving change. (It's shared to view so you must save it before you can edit it.) There are introduction and help sheets with it and even previous posts that describe it more.

My Evolving Exercise Diary can be used as it is by replacing the sample data with your own diary events. For those already using it though upgrading is not a painless process. Since spreadsheets combine data with formulas, upgrades need to add in the user information from the old diary without overwriting the new formulas. Here's how to go about it:

1. Save the new Google Docs spreadsheet so you can edit it.
2. In the Entry Types sheet: Cut and paste to match your old version. (It's all data and no formulas.)
3. In the Diary sheet:
1. Make new rows or delete some so that the number of rows in the new diary match the old.
   (Do not copy rows from the old diary into the new diary! You must copy rows from the new diary and paste them into the new diary. There are formulas in the rows and they need to be the new formulas.)
2. Copy the SH Key column from the old diary into the new one.
3. Copy all the green user input columns one at a time except for the Training Cycles column from the old diary to the new diary. (There were no changes to the formulas or the data in the Training Cycles column. I just changed it to blue.)

Alternatively, you could figure out what changes were made and make them yourself in your old diary. (Hint: Each VLOOKUP function has a new additional parameter ", false".)

If anyone is using this I sure would appreciate a comment. I think it has a certain elegance missing in other workout spreadsheets.