Back to: St. Andrews AC 5k / 10k Ashbourne
Gordon O'ROURKE
Place
20
Bib No.
1262
Club
Navan AC
Category
M
Result (Gross)
00:46:53
Pace per KM
00:04:41
% of Winners Time
132.52%.
Your VO₂max Analysis
43.1*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
5:45 - 6:15 /km
TempoLactate threshold training
4:47 /km
IntervalVO₂max development
4:23 /km
5K Race PaceTarget pace for 5K races
4:30 /km
10K Race PaceTarget pace for 10K races
4:37 /km
Marathon PaceTarget pace for marathon races
5:03 /km