Back to: Wicklow Athletics Off-Road Championship 2023
Rich COSTELLOE
Place
4
Bib No.
1039
Class
10k
Club
Glendalough A.C.
Category
M
Result (Gross)
00:43:57
Result (Net)
00:43:57
Pace per KM
00:04:23
% of Winners Time
107.33%.
Your VO₂max Analysis
46.5*ml/kg/min
Fitness Level: Good
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
5:25 - 5:55 /km
TempoLactate threshold training
4:30 /km
IntervalVO₂max development
4:08 /km
5K Race PaceTarget pace for 5K races
4:14 /km
10K Race PaceTarget pace for 10K races
4:21 /km
Marathon PaceTarget pace for marathon races
4:45 /km