Sebuah race yang selalu menarik. Menarik karena tak butuh banyak kualifikasi untuk mendaftar. Jadwal berada di awal tahun dimana banyak orang sedang bersemangat dengan target resolusi masing-masing. Tahura sangat pas dijadikan race transisi dari road ke trail atau sebelum menuju ultra. Makin menarik karena COT-nya sangat longgar selama 10 jam. Dengan menggunakan skala effort, Tahura 42 (Distance 41.4km + Ascent 1280m) adalah 54.2 K, anggaplah 55 K, dengan waktu tempuh maksimal selama 600 menit, kita cukup jogging dengan pace 10 untuk mencapai garis finish sebelum panitia bubar.
https://tracedetrail.com/index.php/en/trace/trace/45552
Itu jika kita tidak nyasar. Bagaimana jika nyasar dan sering berhenti di WS atau foto-foto?
Bermain di avg pace 9 untuk flat 55K atau berarti sekitar avg pace 14-an di Tahura 42 paling aman lah. Banyak yang bertanya, bagaimana jika memiliki catatan waktu FM di road (flat) dengan avg pace 6 atau setara elapsed 4:12 – 4:15, di Tahura 42 nanti berapa proyeksi elapsed hingga finish?
Tahun 2017, trek Tahura 42 lumayan becek dan banyak bekas lumpur mengingat malam sebelumnya diguyur hujan plus sudah dilalui race kategori night trail. Asumsi trek Sabtu (20/1) besok itu kering, Tahura akan sangat runnable. Artinya, akan besar kemungkinan CR milik Abdoullah Mitiche 04:02:16 akan pecah. Apalagi jika menengok entry list peserta ada beberapa nama yang sangat potensial mencapai garis finish sebelum 4 jam termasuk Mitiche sendiri.
Jika Anda mampu berlari flat sejauh 55K dengan avg pace 7:00 berarti elapsednya adalah 385 menit atau setara 6 jam 25 menit
Avg pace 6:30 => 357 menit => 6 jam-an
Avg pace 6:00 => 330 menit => 5 jam 30 menit
Avg pace 5:30 => 303 menit => 5 jam 3 menit
Avg pace 5:00 => 275 menit => 4 jam 35 menit
Avg pace 4:30 => 248 menit => 4 jam 8 menit
Avg pace 4:00 => 220 menit => 3 jam 40 menit
Masalahnya, tak segampang itu memproyeksikan rute trail ke flat. Cara di atas hanyalah cara paling sederhana. Banyak faktor yang mempengaruhi avg pace seperti berapa total tanjakan dan turunan termasuk berapa gradiennya. Makin curam dan panjang tanjakan, pace cenderung makin lambat dan kalori yang dikeluarkan makin banyak. Sebaliknya, makin curam turunan bukan berarti kita akan selalu mendapatkan pace cepat. Semua kembali kepada teknik berlari trail dan power individu dari pelari seperti teknik uphill dan downhill serta endurance juga strength. Banyak tipikal pelari yang kalah di tanjakan, tapi menang di turunan. Juga banyak yang kuat di flat, namun habis saat bertemu tanjakan.
Di strava ada fitur GAP. Fitur ini mencoba memproyeksikan rute trail ke flat. Tentu saja, saat tanjakan akan mendapat hitungan sendiri, termasuk juga saat turunan. Ini pun hanya kisaran versi Strava saja. Dari data Strava milik Abdoullah Mitiche saat Tahura 42 tahun lalu, dia berlari dengan avg pace 5:55 dan avg pace GAP-nya 5:19. Sekadar tambahan catatan, waktu FM road Mitiche di Bogor Sundown Marathon 2017 adalah 02:59:46 atau avg pace 4:15. Sepertinya catatan ini menjadi sesuai dengan skala effort Tahura 42 yang setara 55K flat. Jika di Tahura 42, Mitiche yang sanggup berlari di FM Road dengan avg pace 4:15, mampu mencapai garis finish nyaris 4 jam. Sepertinya Mitiche sangat potensial mampu berlari flat 55K dengan avg pace 4:30.
Pentingnya tempo dalam trail
Menggunakan HRM tentu sangat membantu. Karena parameter detak jantung memang paling relevan sejauh ini untuk mengukur effort kita baik saat melahap rute tanjakan, flat atau pun turunan termasuk berhenti di WS atau nongkrong foto-foto. Banyak kawan yang menggunakan metode lactate threshold untuk race dengan potensi elapsed finish cukup singkat seperti Tahura.
Dan jika melihat Strava milik Abdoullah Mitiche saat Tahura 42 tahun lalu, dia bermain di avg HR sub 160 saja.
https://www.strava.com/activities/840001065/overview
Lap Distance Time Pace GAP HR
1 25.0 km 2:32:38 6:05 /km 5:10 /km 158 bpm
2 15.8 km 1:29:45 5:40 /km 5:35 /km 156 bpm
Sudahkah Anda menentukan target waktu finish di Tahura?
[Featured Photo: Taman Hutan Rakyat DJuanda, oleh Agus Sukaryat]
Here we supply you some most beneficent and awful delighted birthday wishes during your friends and loved ones. A Birthday is a completely different age and with the enjoyable greetings and wishes its specialty increases. If you want to elate up and cheer up the heyday of your friends and loved ones alongside giving them warm wishes, then this is the first party line during you. These greeting can be used as barrier postal service as well as SMS. These exultant birthday wishes wishes surely frame of mind them up and will oblige their heartlessness warm at the very time. Expressing your existent thoughts of the birthday of the people you bonk is on no account that easier. You do not keep words from time to time to hope them they in the way of they like. These quotes, sayings, and happy birthday wishes are the most appropriate in the capacity of to hunger your friends, progenitors members or anyone else. Make use of these gala sayings and on top of the world birthday wishes to press their date more special. You can post these on the facebook and use as a text dispatch as well. All these wishes can be employed seeking saying blithe birthday to your brothers and sisters, girlfriend or boyfriend, the kindest lady in the existence (mother) and the most beneficent man (pastor). You can also write everyday thrilled birthday wishes on the birthday cake to look more special. Put in black these on the cards or charts and wish your loved ones a altogether behind time birthday http://www.barrimen.fr.fo/wikiars/index.php?title=gimtadieniu sveikinimai
Here we provide you some choicest and horrifying happy birthday wishes because of your friends and loved ones. A Birthday is a completely special era and with the pleasant greetings and wishes its specialty increases. If you have a yen for to cheer up and polish the day of your friends and loved ones by way of giving them delight wishes, then this is the finery stand through despite you. These devoirs can be habituated to as barrier record as pretentiously as SMS. These pleased birthday wishes wishes beyond the shadow of a doubt frame of mind them up and liking prepare their heart eager at the word-for-word time. Expressing your existent thoughts of the birthday of the people you love is conditions that easier. You do not keep words sometimes to force them they spirit they like. These quotes, sayings, and thrilled birthday wishes are the most desirable in the capacity of to thrust your friends, family members or anyone else. Consume these individual sayings and on top of the world birthday wishes to frame their day more special. You can delivery these on the facebook and use as a verse message as well. All these wishes can be employed in support of saying in the seventh heaven birthday to your brothers and sisters, girlfriend or boyfriend, the superior lady in the existence (coddle) and the best man (pastor). You can also a note small cock-a-hoop birthday wishes on the birthday cake to look more special. Write these on the cards or charts and upon your loved ones a exceptionally behind time birthday http://dailyhowler.blogspot.de/2017/07/file-this-as-our-own-pet-peeve.html
Here we provide you some best and awesome delighted birthday wishes for your friends and loved ones. A Birthday is a completely precise daylight and with the delectable greetings and wishes its specialty increases. If you want to cheer up and cheer up the heyday of your friends and loved ones alongside giving them fervid wishes, then this is the best party line on the side of you. These greeting can be used as partition off record as correctly as SMS. These exultant birthday wishes devise surely consolation them up and will pass their heart spirited at the same time. Expressing your legal thoughts of the birthday of the people you enjoy is on no account that easier. You do not maintain words off to force them they spirit they like. These quotes, sayings, and cheery birthday wishes are the most desirable passage to wish your friends, blood members or anyone else. Put to use these special sayings and happy birthday wishes to press their date more special. You can postal service these on the facebook and put to use as a abstract dispatch as well. All these wishes can be familiar for saying blithe birthday to your brothers and sisters, girlfriend or boyfriend, the kindest lady in the world (mam) and the upper crust mortals (pastor). You can also a note mundane light-hearted birthday wishes on the birthday bun to look more special. Put in black these on the cards or charts and crave your loved ones a exceptionally behind time birthday http://nigerian.website/profile.php?u=ycydyn