There are two ways we can do this in TimeCalc. First with a standard division
57:56 ÷ 6.9 = -> 8:23.77
But we can also use the backwards division or "into" operation \. This has the advantage that we do the calculation like we say it: 6.9 in (into \) 57:56.
6.9 \ 57:56 = -> 8:23.77
So 8:24/mi pace
First work our kilometre pace
10 \ 42 min = -> 4:12
Then convert to mile pace (if that's what you wanted)
x mile = -> 6:45.55
Again first work out kilometre pace using the fact that 400m is 0.4km
88 sec ÷ 0.4 =-> 3:40
Then convert to mile pace
x mile = -> 5:54.06
19:53 ÷ 8 = -> 2:29.13 (100m pace)
x yard = -> 2:16.36 100yd pace
First convert to kilometre pace
6:55 ÷ mile = -> 4:17.87
Then multiply by ten to get time for 10 kilometres
x 10 = -> 42:58.69
5:30 ÷ mile x 0.4 = sec -> 82.02...
It's the same process. Convert to kilometre pace, then multiply by the distance in kilometres. Finally if we want the answer in seconds we press the sec button
The number of miles per hour is the number of times your mile pace goes into one hour. So...
8:00 \ 1 hour =-> 7.5
Interestingly, the operation to convert back to time per mile is exactly the same. If you do 7.5 miles in one hour the time taken to do one mile is 1 hour ÷ 7.5 Expressed as a reverse division this is 7.5 \ 1 hour. This is the last operation just performed. One of the features of TimeCalc is that pressing = again after an operation repeats the operation last performed. So if we press = again we get back to our minute/mile pace.
= -> 8:00
Another nice feature of TimeCalc is that we don't have to repeat the last operation on the current value. We can enter a new value and press = to repeat the last operation on the new value. This means that our TimeCalc calculator is now set up to do conversion between pace and speed at the press of a single button!
For example:
7:00 = -> 8.57...
10 = -> 6:00
5:30 = -> 10.9...
etc.
It doesn't get much simpler that that!
The conversion from minutes-per-kilometre pace to kilometres-per-hour speed is exactly the same as the conversion from minutes-per-mile to miles-per-hour. So see the answer above. The same conversion applies. 4:00/mi = 15 mph and 4:00/km = 15 kph.
We can convert from pace to speed using \ 1 hour as described in answer above. We can then convert from miles to kilometres by ÷ mile. What is nice is that we can combine the two operations into one using \ mile hour. As in the example above this means our TimeCalc calculator is now set up to perform conversions between min/mile and kph either way round at the press of a button!
8:00 \ mile hour = -> 12.07...
7:00 = -> 13.79...
6:00 = -> 16.09...
10 = -> 9:39.36
11 = -> 8:46.69
12 = -> 8:02.8
etc.
Just think how much time you are saving over using a conventional calculator and how more convenient this is than carrying around a pace conversion chart!
To convert from mile pace to kilometer pace we use ÷ mile. To convert from kilometer pace to mile pace we use x mile. Unfortunately this one is not symmetric so we have to do the conversions one way round at a time.
8:00 ÷ mile = -> 4:58.26
7:00 = -> 4:20.98
6:00 = -> 3:43.69
etc. Then
5:00 x mile = -> 8:02.8
4:30 = -> 7:14.52
4:00 = -> 6:26.24
etc
First work out the pace per mile
1:32:00 ÷ HM HM = ->7:01.07
Then start a sequence using this value by pressing + then =. Then each subsequent press of = will give you your next split time.
+= ->7:01.07 (mile 1)
= -> 14:02.14 (mile 2)
= -> 21:03.22 (mile 3)
= -> 28:04.29 (mile 4)
= -> 35:05.36 (mile 5)
= -> 42:06.43 (mile 6)
= -> 49:07.5 (mile 7)
= -> 56:08.58 (mile 8)
= -> 1:03:09.65 (mile 9)
= -> 1:10:10.72 (mile 10)
= -> 1:17:11.79 (mile 11)
= -> 1:24:12.86 (mile 12)
= -> 1:31:13.93 (mile 13)
First let's clear out the memory so we can use it to keep track of the total time.
MC
Now, let's take the 600m first. Convert the pace to min/km pace by dividing by the number of km in a mile. (If your paces are in km/mi already you can miss out this step.)
6:00 ÷ mile = -> 3:43.69
This is the time to run 1000m so to get the time to run 600m at this pace we need to divide by 1000 and multiply by 600. If we can remember that 600m is 0.6km then we can just multiply by 0.6
x 0.6 = -> 2:14.22
We want to keep track of the total time so we will add this to the memory
M+
As this is the first storage into memory we could have also used MS (memory store)
Now we do the same for the 300. Using the 300m pace and the fact that 300m is 0.3km
5:30 ÷ mile = -> 3:25.05
x 0.3 = -> 1:01.52
M+
Last we add the recoveries as they are both run at the same pace we can work out 500m at 9:00/mi in one go.
9:00 ÷ mile = -> 5:35.54
x 0.5 = -> 2:47.77
M+
The memory now contains the time for one set. We can recall it with the MR (memory recall button)
MR -> 6:03.5
We want to know how many of these sets we can do in 30 mins. So this sounds like a job for the "into" operator.
\ 30 min = -> 4.951...
So the answer is almost 5. If we wanted to know how much longer than 30 mins 5 sets would take we can work out the time for 5 sets using the value still in memory.
MR x 5 = -> 30:17.51
So if we are okay to overrun by 17.5 seconds then 5 sets is what we should go for!
The specifics of marathon training will vary from coach to coach. But for the sake of example let's assume the following:
You don't want to increase either total mileage or long-run mileage by over 10% week on week
You want to have one consolidation week after every 3 weeks of increased mileage
You want to allow three weeks for the taper
You want to get the athlete up to 50 miles per week with a long run of 20 miles just before the taper
There are no other health factors, holidays or other commitments that need to be considered
First lets see what needs more time. The long-run or the weekly mileage. We can do a sequence of multiplying by 1.1 (increase of 10%) to see how many of these increments are needed.
Let's start with the long run
8 x 1.1 = -> 8.8 (1 increment)
= -> 9.7 (2 increments)
= -> 10.6 (3 increments)
= -> 11.7 (4 increments)
= -> 12.9 (5 increments)
= -> 14.2 (6 increments)
= -> 15.6 (7 increments)
= -> 17.1 (8 increments)
= -> 18.9 (9 increments)
= -> 20.7 (10 increments)
So it is going to take 10 lots of 10% mileage increments to get our athlete's long run up to distance. Now lets do the same for the weekly mileage.
20 x 1.1 = -> 22 (1 increment)
= -> 24.2 (2 increments)
= -> 26.6 (3 increments)
= -> 29.3 (4 increments)
= -> 32.2 (5 increments)
= -> 35.4 (6 increments)
= -> 39.0 (7 increments)
= -> 42.9 (8 increments)
= -> 47.2 (9 increments)
= -> 51.9 (10 increments)
So to get the weekly mileage up to distance will also take 10 increments. This makes life easier. If the number were different we would take the larger of the two.
We don't want to burn our athlete out by doing all these increments without a break, so now we need to know the number of additional consolidation weeks required. If we do one after every three increments this will just be the number of increments divided by 3.
10 ÷ 3 = -> 3.33
So we need at least 3 additional consolidation weeks. We also need an additional 3 weeks for the taper. So the total time needed in weeks is:
10 + 3 + 3 = -> 16
Sixteen weeks. 4 months. We now have the bare bones of a training plan. We can also use this information to work backwards and tell our athlete when they need to start training by counting back 16 weeks. So for a marathon at the end of the 4th week in April, our athlete would have to start training no later than the first week in January.