Of course, you can change the excel graph bounds however you want.  I chose a logarithmic frequency axis simply because otherwise the low frequencies get too compressed to see - the opposite problem.  You can zoom into the highs, but I don't think there's a great way to see both at once.

With Audacity, select the part of the waveform you want, and go to analyze->plot spectrum.  You can export directly from there, which will save a text file.  You can open that file with excel and copy/paste.

Here's one of my files that you're free to use as a starting point: https://drive.google.com/open?id=0BxdhVWVwlL-JUEVWeXplY2NxZ3c