mung pujanarko

Senin, 26 Januari 2026

Berlatih lari pagi 8K dan 4k lari pagi (2 sesi terpisah)

7:17 AM

mung pujanarko

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Running Doesn’t Need to Be Complicated

Bogor - Hari Senin (26/1/2026) berlatih lari 8 kilometer kemudian istirahat sejenak, dan lanjut lari lagi 4 kilometer di rute lari Situ Kemang.

Ini multiple run training.

Diantara kedua lari ini jeda istirahat selama kurang lebih sekira 30 menit.

Sesi pertama lari 8,49 kilometer pada pukul 05.46 WIB, di Rute Situ Kemang hari Senin (26/1/2026).

Lari ini menandai selesainya tantangan 10 jari aktif di Bulan Januari 2026.

Selanjutnya pada pukul 07.32 WIB lari lagi sesi ke-2, kembali berlatih lari 4,5 kilometer.

Deretan tonggak pencapaian lari bulan Januari 2026.

Rute Situ Kemang.

Rute Lari Situ Kemang Bogor 16310.

Sesi lari ini sekaligus menandai perolehan medali finisher pada event lari pruactive virtual run 2026, karena poin lari kali ini berhasil memadai untuk redeem (menukarkan) poin medali finisher 😊

Poin lari "virtual run pruactive 2026" saya peroleh per-hari Senin (26/1/2026) adalah 3514 poin.

Dengan poin minimal 3500 ini pelari bisa redeem atau menukarkan perolehan poin dengan medali finisher yang akan dikirim ke rumah masing- masing.🏃‍♀️😊👍🏅.

Masih kurang 3986 poin lagi untuk sampai ke level 4.

Lari 8k rute Situ Kemang

8:37 AM

mung pujanarko

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Latihan lari 8kilometer hari Minggu (25/1/2026)

Situ Kemang, Kecamatan Kemang Kabupaten Bogor 16310.

Poin lari pruactive virtual run 2026 per tanggal (25/1/2026) adalah 3373.

Poin 3500 dapat medali, berarti saya kurang 127 poin yang artinya lari 5 km lagi.

Prediksi marathon

Based on your input, we’re predicting that you’ll run your marathon in 7:50:23. We used the formula published by Andrew J. Vickers and Emily A. Vertosick to come up with this time. It generally returns slower predictions than other equations, but according to the research done, those slower times are more accurate for recreational runners. Learn more.

That 7:50:23 breaks down to a pace of 17:56 per mile, or 11:09 per kilometer. Remember that this is just a prediction, not an absolute truth. If you start running and the pace feels too quick, back off. (If it feels too slow, that’s probably your taper talking. Be patient. If it still feels too slow later on in the race, then you can start speeding up.)

To see how a particularly hot or cold day would change this time, try our Marathon Heat Calculator. It’ll take this 7:50:23 and adjust it for a given temperature.

If you had only entered the longer race, we would have used our age-graded formula to predict a 7:26:36 for your marathon. There’s a big difference between those two times. Why? Well, the age-graded approach uses world records that were achieved by athletes following near perfectly optimized training plans. No offense, but your training probably isn’t nearly as optimal. Put another way, the age-graded result shows you what you’re theoretically capable of based on your fitness, while the Vickers-Vertosick result shows you a more realistic number based on what your marathon training actually looks like.

One last prediction for your marathon is 7:17:50. That’s based on the Riegel formula, which has been widely used over the past decades to guess at race times. You can read more about the differences between the three approaches in the help section at the bottom of the page.