Back to: Lusk 4 Mile 2019
Ken SHANNON
Place
18
Bib No.
233
Club
Raheny Shamrock AC
Category
M
Result (Gross)
00:23:52
Result (Net)
00:23:51
Pace per KM
00:03:42
% of Winners Time
123.87%.
Your VO₂max Analysis
55.3*ml/kg/min
Fitness Level: Excellent
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
4:43 - 5:13 /km
TempoLactate threshold training
3:55 /km
IntervalVO₂max development
3:35 /km
5K Race PaceTarget pace for 5K races
3:41 /km
10K Race PaceTarget pace for 10K races
3:46 /km
Marathon PaceTarget pace for marathon races
4:07 /km
0:00 / 0:00
Split Times
| Description | Distance | Gross Time | Net Time | Pace | Place |
|---|---|---|---|---|---|
| lap 1 | 3.28 km | 00:11:48 | 00:11:47 | 00:03:35 | 18 |
| Finish | 6.44 km | 00:23:52 | 00:23:51 | 00:03:42 | 18 |