Back to: Ballintotis 4 Mile Road Race
Gerry FORDE
Place
4
Bib No.
634
Club
Kilkenny City Harriers A.C.
Category
M
Result (Gross)
00:19:41
Result (Net)
00:19:41
Pace per KM
00:03:03
% of Winners Time
101.55%.
Your VO₂max Analysis
69.3*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
3:55 - 4:25 /km
TempoLactate threshold training
3:15 /km
IntervalVO₂max development
2:59 /km
5K Race PaceTarget pace for 5K races
3:04 /km
10K Race PaceTarget pace for 10K races
3:08 /km
Marathon PaceTarget pace for marathon races
3:26 /km