Back to: Lusk 4 Mile 2019
Ian GUIDEN
Place
2
Bib No.
27
Club
Clonliffe Harriers
Category
M
Result (Gross)
00:19:32
Result (Net)
00:19:32
Pace per KM
00:03:02
% of Winners Time
101.38%.
Your VO₂max Analysis
69.9*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
3:54 - 4:24 /km
TempoLactate threshold training
3:14 /km
IntervalVO₂max development
2:58 /km
5K Race PaceTarget pace for 5K races
3:02 /km
10K Race PaceTarget pace for 10K races
3:07 /km
Marathon PaceTarget pace for marathon races
3:24 /km
0:00 / 0:00
Split Times
| Description | Distance | Gross Time | Net Time | Pace | Place |
|---|---|---|---|---|---|
| lap 1 | 3.28 km | 00:09:36 | 00:09:36 | 00:02:55 | 2 |
| Finish | 6.44 km | 00:19:32 | 00:19:32 | 00:03:02 | 2 |