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]
Philosophy is the discipline that studies fundamental and universal questions, including existence, cognition, values, reason, and language. It covers a vast number of topics and problems, from ethics and politicians to metaphysics and logic. Here are principal nuances of philosophy:
1. Definition of Philosophy
Philosophy comes from the Greek words “philos” (love) and “sophia” (wisdom). It is zeal to understand and make sense of the world around us and our place in it.
2. The Main branches of philosophy
– Ontology research of the essence of being and existence.
– Epistemology the study of the nature and limits of cognition.
– Ethics the analysis of moral principles and concepts of good and evil.
– Logic the study of the forms and principles of correct thinking.
– Socio-political philosophy the study of questions of power, justice and the state.
3. Notable Philosophers
During the history of philosophy, almost many thinkers have made significant contributions to this science. Some of the most famous include:
– Socrates, considered the founder of Western philosophy.
– Plato, a pupil of Socrates, developed the doctrine of forms.
– Aristotle, the creator of logic and many of scientific fields.
– Immanuel Kant, known for his own Philosophy critical philosophy and work on moral issues.
4. The Relevance of Philosophy in the Modern World
Philosophy remains relevant in the modern world since enables people to understand difficult social and moral issues, but also develops critical thinking. It affects the legal system, politicians, and various fields of science.
5. Practical Applications of Philosophy
Philosophical ideas penetrate everyday life. Ethical reflection helps people do the right thing in difficult situations, and philosophical analysis contributes to most excellent understanding of problems related to technology, art, and social justice.
Philosophy is not only an academic discipline, as well as a way of thinking assists us to understand life’s complexities and make informed choices.
Philosophy is the discipline that studies fundamental and universal questions, including existence, knowledge, values, mind, and language. It covers a vast number of topics and issues, ranging from ethics and politicians to metaphysics and logic. Here are the main nuances of philosophy:
1. Definition of Philosophy
Philosophy comes from the Greek words “philos” (love) and “sophia” (wisdom). It is the desire to realize and make sense of the world around us and our place in it.
2. The Main branches of philosophy
– Ontology research of the essence of being and existence.
– Epistemology the study of the nature and limits of cognition.
– Ethics the analysis of moral principles and concepts of good and evil.
– Logic research of the forms and principles of correct thinking.
– Socio-political philosophy the study of questions of power, justice and the state.
3. Eminent Philosophers
Throughout the history of philosophy, many thinkers have made meaningful contributions to this science. Some of the most recognizable include:
– Socrates, considered the founder of Western philosophy.
– Plato, a student of Socrates, developed the doctrine of forms.
– Aristotle, the creator of logic and many of scientific fields.
– Immanuel Kant, known for his Philosophy critical philosophy and work on moral issues.
4. The Relevance of Philosophy in the Modern World
Philosophy remains relevant in the modern world as enables people to understand difficult social and ethical issues, and also develops critical thinking. It affects the legal system, politicians, and various fields of science.
5. Practical Applications of Philosophy
Philosophical ideas enter everyday life. Ethical reflection helps people do the correct thing in difficult situations, and philosophical analysis contributes to better understanding of problems related to technology, art, and social justice.
Philosophy is not only an academic discipline, but also a way of thinking assists us to understand life’s complexities and make informed choices.
Philosophy is the discipline that studies major and universal questions, including existence, cognition, values, mind, and language. It encompasses many subjects and issues, ranging from ethics and political figures to metaphysics and logic. Here are the main nuances of philosophy:
1. Definition of Philosophy
Philosophy comes from the Greek words “philos” (love) and “sophia” (wisdom). It is zeal to realize and make sense of the world around us and our place in it.
2. The Main branches of philosophy
– Ontology research of the essence of being and existence.
– Epistemology the study of the nature and limits of cognition.
– Ethics the analysis of ethical principles and concepts of good and evil.
– Logic the study of the forms and principles of correct thinking.
– Socio-political philosophy the study of questions of power, justice and the state.
3. Eminent Philosophers
Throughout the history of philosophy, many thinkers have made significant contributions to this science. Some of the most recognizable include:
– Socrates, considered the founder of Western philosophy.
– Plato, a pupil of Socrates, developed the doctrine of forms.
– Aristotle, the creator of logic and many of scientific fields.
– Immanuel Kant, known for his Philosophy critical philosophy and work on moral issues.
4. The Relevance of Philosophy in the Modern World
Philosophy remains urgent in the modern world since it helps people to understand complex social and ethical issues, also develops critical thinking. It influences the legal system, politicians, and different fields of science.
5. Practical Applications of Philosophy
Philosophical ideas enter daily life. Ethical reflection helps people do the correct thing in difficult situations, and philosophical analysis contributes to greatest understanding of problems related to technology, art, and social justice.
Philosophy is not only an academic discipline, but also a way of thinking assists us to understand life’s complexities and make informed choices.