Back to: Dublin Intermediate XC Championships
Graham GILSHINAN
Place
1
Bib No.
74
Class
Inter Men
Club
Portmarnock A.C.
Result (Gross)
00:28:39
Pace per KM
00:04:46
% of Winners Time
100.00%.
Your VO₂max Analysis
40.9*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
6:00 - 6:30 /km
TempoLactate threshold training
5:00 /km
IntervalVO₂max development
4:35 /km
5K Race PaceTarget pace for 5K races
4:42 /km
10K Race PaceTarget pace for 10K races
4:49 /km
Marathon PaceTarget pace for marathon races
5:16 /km