Back to: Autumn Open International Cross Country Festival 2023
Louise SHANAHAN
Place
2
Bib No.
40
Club
Leevale A.C.
Result (Gross)
00:20:53
Pace per KM
00:03:28
% of Winners Time
101.23%.
Your VO₂max Analysis
59.3*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
4:27 - 4:57 /km
TempoLactate threshold training
3:42 /km
IntervalVO₂max development
3:23 /km
5K Race PaceTarget pace for 5K races
3:28 /km
10K Race PaceTarget pace for 10K races
3:34 /km
Marathon PaceTarget pace for marathon races
3:54 /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 | 1 |
| split 2 | 3.00 km | 00:10:15 | 00:10:15 | 00:03:24 | 4 |
| split 3 | 4.50 km | 00:15:37 | 00:15:37 | 00:03:28 | 6 |
| Finish | 6.00 km | 00:20:53 | 00:20:53 | 00:03:28 | 2 |