There was a thread about a run pace calculator for Ironman several months back.
It was something about doing your long ride, then running a 5k at some heart rate to calculate pace.
Can’t seem to find it. Want to send it to a friend…I don’t IM anymore.
Bueller? Bueller?
Thanks!
I much prefer this:
http://forum.slowtwitch.com/gforum.cgi?post=1062155;search_string=daniels%20ironman%20table;#1062155
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Bump for the PM crowd.
I have that thread printed out but I don’t have it on me right now.
The formula is (180 - your age) + 5 = Target HR of a 5K run after a > 3 hour bike ride.
The pace you run the 5K = the average pace for your IM marathon.
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The pace you run the 5K = the average pace for your IM marathon.
.
Say that again?
Thanks…I’ll try the search again to see if I can find it.
Have you tried it to determine your pace? Was is “close” to your intended target?
The pace you run the 5K = the average pace for your IM marathon.
.
Say that again?
For example, my target HR from the formula is 146.
In order to keep my HR down at 146 during the 5K run, I could only run a 10 min/mile pace. Therefore, my IM marathon pace should be also 10 min/mile
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Well lets see take the distance 26.2 miles take your time in minutes say 3:45 thats 225 minutes.
Divide the time by the distance you have minutes per mile. this example 8.59 mpm or 8:35 pace.
Thanks…I’ll try the search again to see if I can find it.
Have you tried it to determine your pace? Was is “close” to your intended target?
The November IMAZ will be my first IM so I had no idea what pace to shoot for.
I also used this pace calculator and it gave me the same times.
http://www.triathloncalculator.com/
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12 hours later, I found it!
seems to complicated for me.
best plan for Ironman is a simple one.
That’s complicated?
LOL. I guess you don’t ride with power.
To me…doesn’t get much easier. Then again…I haven’t tried the test, but a friend will this weekend. FWIW, he’s a 2:35 marathoner going for his 1st IM this fall. Decent cyclist, but certainly not Stalder. I will post back results if the original poster doesn’t in the meantime.
12 hours later, I found it!
http://forum.slowtwitch.com/…;;page=unread#unread
So much absurdity… besides being unable to count…
49 athletes ran within 10sec/km of their test pace22 athletes ran within 15sec/km of their test pace
I much prefer this:
http://forum.slowtwitch.com/...man%20table;#1062155
+1. Ale Martinez’s chart is da bomb.
ANYTHING based on “arbitrary number X” minus “idiotic variable Y” to determine HR is utter crap.
I ride with power - I don’t find it all that complicated to be honest - it’s pretty simple actual - just like that chart I linked to, and Jack Daniels Formula.
However the formula you suggest:
180 - Age + 5 = 155 = a 5k pace that is “sustainable” for a Ironman Marathon.
Ummmmm - suicide. Thats like half ironman pace (for me).
Additionally (again, for me atleast) - it takes a good 20 minutes of a T run for my HR to start to come up. Saturday I rode 5:21 @ ~.77 IF. I got done and ran WAY to fast for IM Pace - but it was easy and my HR was low until 20-30 minutes - and even then I didn’t come close to touching 155.
And people wonder why they have horrible runs…