It's not just about the pool! 3km run TT 2013-2014

BTH

shotgunmcos wrote: »

So anyone even do a 3km jog today to kick this off?

Can't do it on my phone, but stick me down for a 10:06 last week. Bloody hurt.

shotgunmcos

Name|Oct '13|Nov|Dec|Jan|Feb|March|April|May|Jun|July'14
BTH|10:06||||||||
shotgunmcos|11:42|||||||||


Nice mark BTH!

El Director

Name|Oct '13|Nov|Dec|Jan|Feb|March|April|May|Jun|July'14
BTH|10:06||||||||
shotgunmcos|11:42|||||||||
El Director|11:39|||||||||


I can't resist a table so here I am

Based on a 5k TT (20:28) on Friday last. A long way to go but it's a start at least I guess.

shotgunmcos

El Director wrote: »

Name|Oct '13|Nov|Dec|Jan|Feb|March|April|May|Jun|July'14
BTH|10:06||||||||
shotgunmcos|11:42|||||||||
El Director|11:39|||||||||


I can't resist a table so here I am

Based on a 5k TT (20:28) on Friday last. A long way to go but it's a start at least I guess.

Did you fade that badly on the last 2km?

El Director

shotgunmcos wrote: »

Did you fade that badly on the last 2km?

I see what you mean That isn't how long it took me to cover the first 3k in that TT...I simply just plugged in my 5k TT time into McMillan to give me an estimate of my 3k time. I think I read a bit back that this would be acceptable...if not that's cool.

Peterx

I'm starting with a 12.30 for 3k from last Monday. In fairness I did 14 of them:D

I hope to manage a 10.30 next week.
I have no speed but should get down to 9.30 fairly quickly and then aim for sub 9 if feasible after that.

I'll set up a nicely net downhill 3km strava segment in the Phoneix Park (for anyone who plays on Strava)
The Castleknock main gate and along the road towards the Garda headquarters might be long enough.

If anyone has an Jones Counter they would be willing to lend I'll happily mark out an actual 3k, as opposed to a Strava estimate.

Bambaata

I think we need to add a stipulation that the elevation cannot be in negative figures!

tunney

Bambaata wrote: »

I think we need to add a stipulation that the elevation cannot be in negative figures!

Really should be a point to point lap.

tunney

tunney wrote: »

Really should be a point to point lap.

Wind and elevation

sconhome

7.5 loops of a track, neutralises all wind and elevation.

hypersonic

Ceepo wrote: »

Fyi
It should be stressed that this is in a well trained athlete and used as a guide only

is "well trained athlete" just code for not fat/heavy?

Chartsengrafs

Name|Oct '13|Nov|Dec|Jan|Feb|March|April|May|Jun|July'14
BTH|10:06||||||||
shotgunmcos|11:42|||||||||
El Director|11:39|||||||||
Basster|11.36|||||||||

MrCreosote

Name|Oct '13|Nov|Dec|Jan|Feb|March|April|May|Jun|July'14
BTH|10:06||||||||
shotgunmcos|11:42|||||||||
El Director|11:39|||||||||
Basster|11.36|||||||||
MrCreosote|10:01|||||||||


The big dinner I had was worth 2 seconds (I hope)

Green&Red

Name|Oct '13|Nov|Dec|Jan|Feb|March|April|May|Jun|July'14
BTH|10:06||||||||
shotgunmcos|11:42|||||||||
El Director|11:39|||||||||
Basster|11.36|||||||||
MrCreosote|10:01|||||||||
Green&Red|12:16|||||||||

Peterx

Name|Oct '13|Nov|Dec|Jan|Feb|March|April|May|Jun|July'14
BTH|10:06||||||||
shotgunmcos|11:42|||||||||
El Director|11:39|||||||||
Basster|11.36|||||||||
MrCreosote|10:01|||||||||
Green&Red|12:16|||||||||
Peterx||10.30||||||||


learning how to use tables
10.30 for 3k (a 17.28 5km Parkrun time multiplied by 0.6)

Getting to 9.30 will be a big challenge for me, with my lack of speediness I'd be much more confident of getting the fitness for a 10km in 34 minutes but that's not the challenge.
I should go back and edit my earlier post to expunge all mention of sub 9.

j0hn1

Name|Oct '13|Nov|Dec|Jan|Feb|March|April|May|Jun|July'14
BTH|10:06||||||||
shotgunmcos|11:42|||||||||
El Director|11:39|||||||||
Basster|11.36|||||||||
MrCreosote|10:01|||||||||
Green&Red|12:16|||||||||
Peterx||10.30||||||||
j0hn1||11:01||||||||

BeepBeep67

Made this a few years ago for a graded 3k race (think I used McMillan), anyway I used to grade someone using a time from a race other than a 3k. Might be of use in reverse for calculating a race time from a 3k TT.

Ciaran OHara

Can someone give me a quick explaination on how to add to the table?

BennyMul

Ciaran OHara wrote: »

Can someone give me a quick explaination on how to add to the table?

Click "Quote" on the last table entry.
from here remove the line (e.g. as its the last entry) [ QUOTE=j0hn1;87620704 ] and [ / QUOTE ]
now you can add your line
So copy j0hn1's line
replace the name with yours and of course change the time

Ciaran OHara

Name|Oct '13|Nov|Dec|Jan|Feb|March|April|May|Jun|July'14
BTH|10:06||||||||
shotgunmcos|11:42|||||||||
El Director|11:39|||||||||
Basster|11.36|||||||||
MrCreosote|10:01|||||||||
Green&Red|12:16|||||||||
Peterx||10.30||||||||
j0hn1||11:01||||||||
Ciaran OHara||10:59||||||||

shotgunmcos

Name|Oct '13|Nov|Dec|Jan|Feb|March|April|May|Jun|July'14
BTH|10:06||||||||
shotgunmcos|11:42|11:45||||||||
El Director|11:39|||||||||
Basster|11.36|||||||||
MrCreosote|10:01|||||||||
Green&Red|12:16|||||||||
Peterx||10.30||||||||
j0hn1||11:01||||||||
Ciaran OHara||10:59||||||||

Some training would help :rolleyes:

Green&Red

Name|Oct '13|Nov|Dec|Jan|Feb|March|April|May|Jun|July'14
BTH|10:06||||||||
shotgunmcos|11:42|11:45||||||||
El Director|11:39|||||||||
Basster|11.36|||||||||
MrCreosote|10:01|||||||||
Green&Red|12:16||12.03|||||||
Peterx||10.30||||||||
j0hn1||11:01||||||||
Ciaran OHara||10:59||||||||


Still as part of a training session, must try and get a 5k race in

hf4z6sqo7vjngi

Name|Oct '13|Nov|Dec|Jan|Feb|March|April|May|Jun|July'14
BTH|10:06||||||||
shotgunmcos|11:42|11:45||||||||
El Director|11:39|||||||||
Basster|11.36|||||||||
MrCreosote|10:01|||||||||
Green&Red|12:16||12.03|||||||
Peterx||10.30||||||||
j0hn1||11:01||||||||
Ciaran OHara||10:59||||||||
Jackyback|||10:56|||||||


Part of an 11k training run. There was a 3k graded meet on the track which I was not prepared for,ran at about 95% race pace due to a niggle I have been nursing.

Chartsengrafs

Name|Oct '13|Nov|Dec|Jan|Feb|March|April|May|Jun|July'14
BTH|10:06||||||||
shotgunmcos|11:42|11:45||||||||
El Director|11:39|||||||||
Basster|11.36||11.24|||||||
MrCreosote|10:01|||||||||
Green&Red|12:16||12.03|||||||
Peterx||10.30||||||||
j0hn1||11:01||||||||
Ciaran OHara||10:59||||||||
Jackyback|||10:56|||||||

Green&Red

Name|Oct '13|Nov|Dec|Jan|Feb|March|April|May|Jun|July'14
BTH|10:06||||||||
shotgunmcos|11:42|11:45||||||||
El Director|11:39|||||||||
Basster|11.36||11.24|||||||
MrCreosote|10:01|||||||||
Green&Red|12:16||12.03||11.08|||||
Peterx||10.30||||||||
j0hn1||11:01||||||||
Ciaran OHara||10:59||||||||
Jackyback|||10:56|||||||


At the end of a tough 6 week block decided to jog the 7k to the marlay park run, 19.34 on a tough day, happy enough

El Director

Name|Oct '13|Nov|Dec|Jan|Feb|March|April|May|Jun|July'14
BTH|10:06||||||||
shotgunmcos|11:42|11:45||||||||
El Director|11:39||||10:32|||||
Basster|11.36||11.24|||||||
MrCreosote|10:01|||||||||
Green&Red|12:16||12.03||11.08|||||
Peterx||10.30||||||||
j0hn1||11:01||||||||
Ciaran OHara||10:59||||||||
Jackyback|||10:56|||||||


Based on my Raheny 5 mile. I halved the difference of the JD and McMillan predictions.

Green&Red

Name|Oct '13|Nov|Dec|Jan|Feb|March|April|May|Jun|July'14
BTH|10:06||||||||
shotgunmcos|11:42|11:45||||||||
El Director|11:39||||10:32|||||
Basster|11.36||11.24|||||||
MrCreosote|10:01|||||||||
Green&Red|12:16||12.03||11.08|10.44||||
Peterx||10.30||||||||
j0hn1||11:01||||||||
Ciaran OHara||10:59||||||||
Jackyback|||10:56|||||||


McMillan from my 39.10 in Carlingford 10k

pointer28

Name|Oct '13|Nov|Dec|Jan|Feb|March|April|May|Jun|July'14
BTH|10:06||||||||
shotgunmcos|11:42|11:45||||||||
El Director|11:39||||10:32|||||
Basster|11.36||11.24|||||||
MrCreosote|10:01|||||||||
Green&Red|12:16||12.03||11.08|10.44||||
Peterx||10.30||||||||
j0hn1||11:01||||||||
Ciaran OHara||10:59||||||||
Jackyback|||10:56|||||||
Pointer28|||||11.57||||


Based on a 5k Parkrun, pace/km multiplied by 3.