Back to: Lusk 4 Mile 2019
Colm ROONEY
Place
4
Bib No.
703
Club
Clonliffe Harriers
Category
M
Result (Gross)
00:20:05
Result (Net)
00:20:05
Pace per KM
00:03:07
% of Winners Time
104.22%.
Your VO₂max Analysis
67.7*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
4:00 - 4:30 /km
TempoLactate threshold training
3:19 /km
IntervalVO₂max development
3:02 /km
5K Race PaceTarget pace for 5K races
3:07 /km
10K Race PaceTarget pace for 10K races
3:12 /km
Marathon PaceTarget pace for marathon races
3:30 /km
0:00 / 0:00
Split Times
| Description | Distance | Gross Time | Net Time | Pace | Place |
|---|---|---|---|---|---|
| lap 1 | 3.28 km | 00:09:50 | 00:09:50 | 00:02:59 | 4 |
| Finish | 6.44 km | 00:20:05 | 00:20:05 | 00:03:07 | 4 |