Back to: Sandymount Night Run 5k & 10k 2023
Jake RUSSELL-CARROLL
Place
4
Bib
21683
Cat
M
Result (Gross)
00:36:52
Result (Net)
00:36:51
Pace per KM
00:03:41
% of Winners Time
109.01%.
Your VO₂max Analysis
57.2*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
4:35 - 5:05 /km
TempoLactate threshold training
3:48 /km
IntervalVO₂max development
3:29 /km
5K Race PaceTarget pace for 5K races
3:35 /km
10K Race PaceTarget pace for 10K races
3:40 /km
Marathon PaceTarget pace for marathon races
4:01 /km
Split Times
| Description | Distance | Gross Time | Net Time | Pace | Place |
|---|---|---|---|---|---|
| Half Way 10k | 5.00 km | 00:17:59 | 00:17:58 | 00:03:35 | 3 |
| Finish | 10.00 km | 00:36:52 | 00:36:51 | 00:03:41 | 4 |