Back to: Novice Leinster Cross Country
Ashley Pia RYAN
Place
1
Bib
303
Club
Civil Service A.C.
Cat
Ladies Novice
Result (Gross)
00:15:06
Pace per KM
00:09:22
% of Winners Time
100.00%.
Your VO₂max Analysis
16.5*ml/kg/min
Fitness Level: Poor
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
11:49 - 12:19 /km
TempoLactate threshold training
10:04 /km
IntervalVO₂max development
9:18 /km
5K Race PaceTarget pace for 5K races
9:31 /km
10K Race PaceTarget pace for 10K races
9:45 /km
Marathon PaceTarget pace for marathon races
10:32 /km