Lämpimikseni hieman vilkuilin millaisia vauhteja pitäisi löytyä, jos haluaa juosta puolimaratonin alle 4 min vauhdilla. Aika hassun kovia ovat.
Lähde: http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
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Tämän laskurin lisäksi olen joskus käytellyt McMillanin ajatuksia pitkistä lenkeistä.
http://www.mcmillanrunning.com/marathonlongrun.htm
Otanpa tähän samaan syssyyn myös Donn Kirkin taulukon vertailukelpoisista kisatuloksista eri matkoilla. Muuttelin vastaavan 1:24:00 puolikkaan sisältävän rivin tekstin siniseksi. Aikalailla on eroa Kirkillä ja McMillanilla, erityisesti puolimaraton - maraton vertailussa. Itse tykkään enemmän Kirkin versiosta. Oma puolikkaan ja kokonaisen vauhtiero on ollut n. 30 s/km.
Lähde: http://runningtimes.com/Print.aspx?articleID=8586
Table of Equal Performances
Men's Version
As featured in the May 1996 issue of Running Times Magazine
Table of Equal Performances (men) |
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1500m | 1 Mile | 2 Mile | 5K | 4 Mile | 5 Mile | 10K | 12K | 10 Mile | 13.1 Mile | 25K | 30K | 26.2 Mile |
3:42.0 | 4:00.0 | 8:43.5 | 14:05.4 | 18:28 | 23:25 | 28.28 | 35:36 | 48:31 | 1:04:47 | 1:17:58 | 1:35:14 | 2:19:26 |
3:46.1 | 4:04.4 | 8:53.0 | 14:20.8 | 18:49 | 23:51 | 30:00 | 36:15 | 49:24 | 1:06:00 | 1:19:26 | 1:37:06 | 2:22:30 |
3:53.6 | 4:12.5 | 9:10.8 | 14:49.5 | 19:26 | 24:38 | 31:00 | 37:28 | 51:04 | 1:08:14 | 1:22:11 | 1:40:35 | 2:28:17 |
4:01.1 | 4:20.7 | 9:28.6 | 15:18.2 | 20:04 | 25:26 | 32:00 | 38:40 | 52:43 | 1:10:29 | 1:24:56 | 1:44:05 | 2:34:07 |
4:08.7 | 4:28.8 | 9:46.3 | 15:46.9 | 20:41 | 26:14 | 33:00 | 39:53 | 54:22 | 1:12:44 | 1:27:42 | 1:47:36 | 2:40:01 |
4:16.2 | 4:37.0 | 10:04.1 | 16:15.6 | 21:19 | 27:02 | 34:00 | 41:05 | 56:01 | 1:14:59 | 1:30:28 | 1:15:07 | 2:45:59 |
4:23.7 | 4:45.1 | 10:21.8 | 16:44.3 | 21:57 | 27:49 | 35:00 | 42:18 | 57:40 | 1:17:14 | 1:33:15 | 1:54:40 | 2:52:01 |
4:31.3 | 4:53.3 | 10:39.6 | 17:13.0 | 22:34 | 28:37 | 36:00 | 43:30 | 59:19 | 1:19:29 | 1:36:02 | 1:58:13 | 2:58:07 |
4:38.8 | 5:01.4 | 10:57.4 | 17:41.7 | 23:12 | 28:25 | 37:00 | 44:43 | 1:00:59 | 1:21:44 | 1:38:49 | 2:01:48 | 3:04:17 |
4:46.3 | 5:09.6 | 11:15.2 | 18:10.4 | 23:50 | 30:12 | 38:00 | 45:55 | 1:02:38 | 1:24:00 | 1:41:37 | 2:05:23 | 3:10:31 |
4:53.9 | 5:17.7 | 11:32.9 | 18:39.1 | 24:27 | 31:00 | 39:00 | 47:08 | 1:04:17 | 1:26:16 | 1:44:25 | 2:09:00 | 3:16:48 |
5:01.4 | 5:25.8 | 11:50.7 | 19:07.8 | 25:05 | 31:48 | 40:00 | 48:20 | 1:05:56 | 1:28:32 | 1:47:13 | 2:12:37 | 3:23:10 |
5:08.9 | 5:34.0 | 12:08.5 | 19:36.5 | 25:42 | 32:35 | 41:00 | 49:33 | 1:07:36 | 1:30:48 | 1:50:02 | 2:16:15 | 3:29:36 |
5:16.5 | 5:42.1 | 12:28.2 | 20:05.2 | 26:20 | 33:23 | 42:00 | 50:45 | 1:09:15 | 1:33:04 | 1:52:51 | 2:19:54 | 3:36:05 |
5:24.0 | 5:50.3 | 12:44.0 | 20:33.8 | 26:58 | 34:11 | 43:00 | 51:58 | 1:10:54 | 1:35:21 | 1:55:41 | 2:23:34 | 3:42:39 |
5:31.5 | 5:58.4 | 13:01.3 | 21:02.5 | 27:35 | 34:58 | 44:00 | 53:10 | 1:12:34 | 1:37:37 | 1:58:31 | 2:27:15 | 3:49:16 |
5:39.1 | 6:06.6 | 13:19.5 | 21:31.2 | 28:13 | 35:46 | 45:00 | 54:22 | 1:14:13 | 1:39:54 | 2:01:22 | 2:30:58 | 3:55:58 |
5:46.6 | 6:14.7 | 13:37.3 | 21:59.8 | 28:51 | 36:34 | 46:00 | 55:35 | 1:15:52 | 1:42:11 | 2:04:12 | 2:34:40 | 4:02:43 |
5:54.1 | 6:22.9 | 13:55.1 | 22:28.6 | 29:28 | 37:21 | 47:00 | 56:47 | 1:17:32 | 1:44:28 | 2:07:04 | 2:38:24 | 4:09:33 |
6:01.7 | 6:31.0 | 14:12.8 | 22:57.3 | 30:06 | 38:09 | 48:00 | 58:00 | 1:19:11 | 1:46:45 | 2:09:55 | 2:42:09 | 4:16:26 |
6:09.2 | 6:39.2 | 14:30.6 | 23:26.0 | 30:43 | 38:57 | 49:00 | 59:12 | 1:20:51 | 1:49:03 | 2:12:47 | 2:45:55 | 4:23:23 |
6:16.8 | 6:47.3 | 14:48.4 | 23:54.7 | 31:21 | 39:45 | 50:00 | 1:00:25 | 1:22:30 | 1:51:20 | 2:15:40 | 2:49:42 | 4:30:24 |
6:24.3 | 6:55.5 | 15:06.1 | 24:23.4 | 31:59 | 40:32 | 51:00 | 1:01:37 | 1:24:10 | 1:53:38 | 2:18:32 | 2:53:29 | 4:37:30 |
6:31.8 | 7:03.6 | 15:23.9 | 24:52.1 | 32:36 | 41:20 | 52:00 | 1:02:50 | 1:25:49 | 1:55:56 | 2:21:26 | 2:57:18 | 4:44:39 |
6:39.4 | 7:11.7 | 15:41.7 | 25:20.8 | 33:14 | 42:08 | 53:00 | 1:04:02 | 1:27:29 | 1:58:14 | 2:24:19 | 3:01:07 | 4:51:52 |
6:46.9 | 7:19.9 | 15:59.4 | 25:49.5 | 33:52 | 42:55 | 54:00 | 1:05:15 | 1:29:08 | 2:00:32 | 2:27:13 | 3:04:58 | 4:59:09 |
6:54.4 | 7:28.0 | 16:17.2 | 28:18.2 | 34:29 | 43:43 | 55:00 | 1:06:27 | 1:30:48 | 2:02:51 | 2:30:08 | 3:08:49 | 5:06:30 |
7:02.0 | 7:36.2 | 16:35.0 | 26:46.9 | 35:07 | 44:31 | 56:00 | 1:07:40 | 1:32:27 | 2:05:09 | 2:33:02 | 3:12:42 | 5:13:55 |
7:09.5 | 7:44.3 | 16:52.7 | 27:15.6 | 35:44 | 45:18 | 57:00 | 1:08:52 | 1:34:07 | 2:07:28 | 2:35:57 | 3:16:35 | 5:21:23 |
7:17.0 | 7:52.5 | 17:10.5 | 27:44.3 | 36:22 | 46:06 | 58:00 | 1:10:04 | 1:35:47 | 2:09:47 | 2:38:53 | 3:20:29 | 5:28:56 |
7:24.6 | 8:00.6 | 17:28.3 | 28:13.1 | 37:00 | 46:54 | 59:00 | 1:11:17 | 1:37:26 | 2:12:06 | 2:41:49 | 3:24:25 | 5:36:33 |
7:32.1 | 8:08.8 | 17:46.1 | 28:41.6 | 37:37 | 47:41 | 1:00:00 | 1:12:29 | 1:39:06 | 2:14:25 | 2:44:45 | 3:28:21 | 5:44:14 |
7:39.6 | 8:16.9 | 18:03.8 | 29:10.3 | 33:15 | 48:29 | 1:01:00 | 1:13:42 | 1:40:46 | 2:16:44 | 2:47:42 | 3:32:18 | 5:51:58 |
7:47.2 | 8:25.1 | 18:21.6 | 29:39.0 | 38:53 | 49:17 | 1:02:00 | 1:14:54 | 1:42:25 | 2:19:04 | 2:50:39 | 3:36:16 | 5:59:47 |
7:54.7 | 8:33.2 | 18:39.1 | 30:07.7 | 39:30 | 50:05 | 1:03:00 | 1:16:07 | 1:44:05 | 2:21:24 | 2:53:37 | 3:40:15 | 6:07:39 |
8:02.2 | 8:41.4 | 18:57.1 | 30:36.4 | 40:08 | 50:52 | 1:04:00 | 1:17:19 | 1:45:45 | 2:23:43 | 2:56:34 | 3:44:15 | 6:15:36 |
1500m | 1 Mile | 2 Mile | 5K | 4 Mile | 5 Mile | 10K | 12K | 10 Mile | 13.1 Mile | 25K | 30K | 26.2 Mile |
Copyright © 2010 Running Times Magazine - All Rights Reserved.
Lisätäänpä tänne vielä yksi vekkuli taulukko. Näin voisi vauhti parantua ihan vaan laihduttamalla...
Lähde: http://www.runningforfitness.org/calc/weighteffect.php
Mainittakoon jo tähän väliin, että ylipainoisena tämä laskuri on itsellänikin toiminut ihan hyvin, mutta nykyisessä "normaalipainon" luokassa ei kokemusta ole ja lienee selvää, ettei vaikutus ole välttämättä vastaava. Paino 83 kg on minulla BMI 23.5 ja 75 kg jo hyvin alhainen BMI 21.2. BMI laskuri: http://www.nhlbisupport.com/bmi/bmi-m.htm
Predicted performance at different weights |
Weight (kg) | Predicted time | Time difference |
75 kg | 01:19:09 | -03:39 |
76 kg | 01:20:04 | -02:44 |
77 kg | 01:20:59 | -01:49 |
78 kg | 01:21:53 | -00:55 |
79 kg | 01:22:48 | |
80 kg | 01:23:42 | 00:54 |
81 kg | 01:24:37 | 01:49 |
82 kg | 01:25:31 | 02:43 |
83 kg | 01:26:25 | 03:37 |
Eli tankattu paino alle 80 kg niin 1:24:00 menee puolikkaalla - jep jep.
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