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| Adjusting for incline (Read 476 times) |
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posted: 2/11/2008 at 12:57 AM |
| How about something that adjusts pace for incline. I'm injured and stuck doing everything at a 4-5% incline. I go by heartrate and it's (nominally) slow going. I know that Daniels converts, but it's sporadic. A calculator would be cool. |
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posted: 2/11/2008 at 7:23 PM |
Here are two good webpages. One is a calculator and the other is a magazine article.
http://runworks.com/calculator.html
http://runningtimes.com/rt/articles/print.asp?id=10507
Summary:
Every 1% upgrade slows your pace 3.3%
Every 1% downgrade speeds your pace 55% of 3.3% = 1.8%
If you do a 10 min mile at 5% incline, its equivalent to 8:30 pace on flat. If my math is right (?) based on the magazine article summary. Runworks gives a different result.
Uphill equivalent Pace = Actual Pace / (1.033 ^ incline%)
Downhill equivalent Pace = Actual Pace * (1.018 ^ incline%)
In this case:
Pace = 10 / (1.033^5) = 8.50
8 @ 5% ~ 6.8 min/mi
9 @ 5% ~ 7.65 min/mi
10 @ 5% ~ 8.5 min/mi
11 @5% ~ 9.35 min/mi
12 @5%~ 10.2 min/mi
13 @5% ~ 11 min/mi
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posted: 2/13/2008 at 1:34 AM |
| ahh, cool |
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posted: 2/13/2008 at 2:43 AM |
Thanks Ryno! There was an issue of RT that talked about effects of elevation that I meant to keep. Somehow, that particular issue was lost in my stack of magazines and I couldn't find it again. Now I can do something interesting with the info.
eric  |
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| view log Run Free! |
posted: 2/13/2008 at 4:25 PM |
| Being one who enjoys Colorado mountain trail running, I would suggest the formulas might only work within a specific range of inclines. |
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posted: 2/13/2008 at 9:49 PM
modified: 2/13/2008 at 9:50 PM |
Eric- The link I posted above talks about elevation, probably the same one you are referring to. Here it is again.
http://runningtimes.com/rt/articles/print.asp?id=10507 |
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posted: 2/14/2008 at 1:15 AM |
| Quote from Kenotic Theosis on 2/13/2008 at 4:25 PM: Being one who enjoys Colorado mountain trail running, I would suggest the formulas might only work within a specific range of inclines.
Being one who enjoys southern california trail running, I would agree. These formulas are probably good up to 5 or 6% grades on asphalt. After that, from experience, the steeper grades knock down your pace quite a bit. There is a 3 mile 10% grade fireroad that I do quite often and I can never go any faster than about a 11 min/ mile working as hard as I can. Running back down, a 6:15 pace feels like an easy jog. |
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posted: 2/14/2008 at 1:28 AM |
| I'm only interested in treadmill conversions, so this calculator is perfect. For example, now I know that running at 5 mph and 4% incline is kinda like 6 mph outside. I wish the calculator would let you put in mph rather than pace, but beggars can't be choosers, eh? |
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posted: 2/14/2008 at 5:54 AM |
| You have to remember that you don't have wind resistance when running on a treadmill. Most literature equates a 1% grade on a treadmill to flat outside. |
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posted: 2/14/2008 at 9:17 PM |
| Quote from Gopher Ryan on 2/14/2008 at 5:54 AM: You have to remember that you don't have wind resistance when running on a treadmill. Most literature equates a 1% grade on a treadmill to flat outside.
Got it. The calculator controls for that. For example, I wanted to estimate the speed that I'd have to run to achieve the equivalent of 7:15/min pace outside. The calculator estimates that you would have to run at 6:57 pace on a flat treadmill, 7:14 pace at 1% incline, and at 8:28 at 5% incline. It's handy for those of us who need inclines for knee issues.
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| view log Frustrating Project |
posted: 2/14/2008 at 10:02 PM
modified: 2/14/2008 at 10:03 PM |
This calculator allows you to make comparisons based on incline (as well as temperature, wind speed, altitude, elevation profile)
MTA: oops, I see that one was already cited up above. Carry on... |
20th Century: 800m: 2:04 |1600m: 4:37 |3200m: 10:06 |5k: 16:23 |10k: 35:38 |15k: 54:20
25k: 1:35:59
21st Century: 5k: 19:42 |10k: 43:00
"Do not allow children to mix drinks. It is unseemly, and they use too much vermouth."
Steve Allen |
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