Back to: Sandymount Nightrun 10km & 5km 2024
Shane MCNAMARA
Place
18
Bib
37941
Class
10k
Club
Power Capital Renewable Energy/ Carrigaline A.C.
Cat
M
Result (Gross)
00:41:43
Result (Net)
00:41:35
Pace per KM
00:04:09
% of Winners Time
115.77%.
Your VO₂max Analysis
49.6*ml/kg/min
Fitness Level: Good
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
5:08 - 5:38 /km
TempoLactate threshold training
4:16 /km
IntervalVO₂max development
3:55 /km
5K Race PaceTarget pace for 5K races
4:01 /km
10K Race PaceTarget pace for 10K races
4:07 /km
Marathon PaceTarget pace for marathon races
4:30 /km