Back to: Autumn Open International Cross Country Festival 2023
Ide NIC DHOMHNAILL
Place
1
Bib No.
33
Club
West Limerick A.C.
Result (Gross)
00:20:38
Pace per KM
00:03:26
% of Winners Time
100.00%.
Your VO₂max Analysis
60.1*ml/kg/min
Fitness Level: Superior
VO₂max is the maximum rate of oxygen consumption measured during incremental exercise.
* The Vo2 max given is an aprox estimate. For accurate Vo2 Max you need to have from lab results.
* The Vo2 max given is an aprox estimate. For accurate Vo2 Max you need to have from lab results.
Recommended Training Paces
Easy RunRecovery & base building
4:24 - 4:54 /km
TempoLactate threshold training
3:39 /km
IntervalVO₂max development
3:21 /km
5K Race PaceTarget pace for 5K races
3:26 /km
10K Race PaceTarget pace for 10K races
3:32 /km
Marathon PaceTarget pace for marathon races
3:51 /km
Split Times
| Description | Distance | Gross Time | Net Time | Pace | Place |
|---|---|---|---|---|---|
| split 1 | 1.50 km | 00:05:05 | 00:05:05 | 00:03:22 | 2 |
| split 2 | 3.00 km | 00:10:13 | 00:10:13 | 00:03:24 | 1 |
| split 3 | 4.50 km | 00:15:19 | 00:15:19 | 00:03:24 | 1 |
| Finish | 6.00 km | 00:20:38 | 00:20:38 | 00:03:26 | 1 |