Back to: St Andrews AC 5K & 10K
Rafal RUTKOWSKI
Place
11
Bib
1432
Cat
M
Result (Gross)
00:46:00
Pace per KM
00:04:35
% of Winners Time
114.67%.
Your VO₂max Analysis
44.1*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
5:39 - 6:09 /km
TempoLactate threshold training
4:42 /km
IntervalVO₂max development
4:18 /km
5K Race PaceTarget pace for 5K races
4:25 /km
10K Race PaceTarget pace for 10K races
4:32 /km
Marathon PaceTarget pace for marathon races
4:57 /km