Back to: Dunboyne AC 4 Mile
Rob CROSS
Place
8
Bib No.
233
Club
Crusaders A.C.
Category
M
Result (Gross)
00:20:33
Result (Net)
00:20:33
Pace per KM
00:03:11
% of Winners Time
109.44%.
Your VO₂max Analysis
65.9*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
4:05 - 4:35 /km
TempoLactate threshold training
3:24 /km
IntervalVO₂max development
3:07 /km
5K Race PaceTarget pace for 5K races
3:11 /km
10K Race PaceTarget pace for 10K races
3:16 /km
Marathon PaceTarget pace for marathon races
3:34 /km