Back to: Lusk 4 Mile
Efrem GIDEY
Place
1
Bib No.
563
Club
Clonliffe Harriers AC
Category
M
Result (Gross)
00:18:27
Result (Net)
00:18:27
Pace per KM
00:02:51
% of Winners Time
100.00%.
Your VO₂max Analysis
74.8*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
3:41 - 4:11 /km
TempoLactate threshold training
3:04 /km
IntervalVO₂max development
2:48 /km
5K Race PaceTarget pace for 5K races
2:53 /km
10K Race PaceTarget pace for 10K races
2:57 /km
Marathon PaceTarget pace for marathon races
3:14 /km