Revision as of 19:22, 15 December 2011 (view source) User:Fellrnr (User talk:Fellrnr | contribs) ← Older edit		Revision as of 19:27, 15 December 2011 (view source) User:Fellrnr (User talk:Fellrnr | contribs) m (→‎Long Run Difficulty) Newer edit →
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	* 100% of [[VO2max|V̇O<sub>2</sub>max]] is assumed to be the one mile race pace.		* 100% of [[VO2max|V̇O<sub>2</sub>max]] is assumed to be the one mile race pace.
	* The energy cost of running a given distance is assumed to be constant, allowing the percentage of [[VO2max|V̇O<sub>2</sub>max]] to be determined by running speed.		* The energy cost of running a given distance is assumed to be constant, allowing the percentage of [[VO2max|V̇O<sub>2</sub>max]] to be determined by running speed.
		+	* The calculator assumes that the rate of glycogen consumption remains constant for a given pace.
	<include_PHP file="VdotInc_LongRunGlycogen"/>		<include_PHP file="VdotInc_LongRunGlycogen"/>

---

Revision as of 19:27, 15 December 2011

Fatal Error: The Hours argument is missing Array

Fatal Error: The Minutes argument is missing Array

Fatal Error: The Seconds argument is missing Array

You must enter a time for the race (vdot)

Fatal Error: The Distance argument is missing Array

non numeric pace element zero

Fatal Error: Sorry, inputs out of range Array

WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813

Contents

• 1 Introduction
• 2 Jack Daniel's Training Pace
• 3 FIRST Training Pace
  • 3.1 FIRST Tempo and Interval Training
  • 3.2 FIRST Long Run
  • 3.3 Fellrnr's Modified FIRST Long Run
  • 3.4 Long Run Difficulty
• 4 Predicted Race Paces from VDOT with Heat Index Adjustment
• 5 Weight Adjusted Race Times
• 6 Altitude Adjustment

1 Introduction

Your VDOT is 85, which is a measure of your running performance. Below are training paces for the Jack Daniels Running Formula and FIRST training programs, as well a race time predictions. You can see the results for a VDOT of 84 or 86

2 Jack Daniel's Training Pace

These training paces are used in Jack Daniels Running Formula. I have included the purpose that Jack Daniels stated, along with his duration advice though I do not necessarily agree.

Type		Mile	1600m	1200m	1000m	800m	400m	200m	Jack Daniel's Purpose	%V̇O2max	%max HR	Jack Daniel's Duration
Easy/Long (3rd Edition)	E/L	5:08 - 5:50 (5:33 in 2nd Edition)			3:11 - 3:37 (5:08/Mile - 5:50/Mile )				Promote cardiovasular system	59-74%	65-79%	Long run: lesser of 150 min or 25% of weekly mileage
Marathon	M	4:37	4:35 (4:37/Mile)		2:52 (4:37/Mile)				Race preperation for marathoners Alternative easy pace	75-84%	80-90%	Lesser of 90 min or 16 miles
Threshold	T	04:27	4:25 (4:27/Mile)		02:46 (4:27/Mile)	02:13 (4:27/Mile)	01:06 (4:25/Mile)		Improve endurance	83-88%	88-92%	Total as lesser of 60 min or 10% of weekly mileage
Aerobic Intervals	I	4:05	4:03 (4:05/Mile)	03:03 (4:05/Mile)	02:33 (4:06/Mile)	2:02 (4:06/Mile)	01:01 (4:05/Mile)		Stress aerobic system	95-100%	98-100%	Total as lesser of 6 miles or 8% of weekly mileage
Repetition	R					1:51 (3:43/Mile)	1:51 (3:43/Mile)	27 (3:37/Mile)	Improve speed and economy			Total as lesser of 5 miles or 5% of weekly mileage

3 FIRST Training Pace

These training paces are used in FIRST, (Furman Institute of Running and Scientific Training) programs. These paces are calculated, so may differ by a second or so from the published tables

3.1 FIRST Tempo and Interval Training

WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911

VDOT	V̇O2max	5K	Short Tempo	Mid Tempo	Long Tempo	Easy	400M	600M	800M	1000M	1200M	1600M	2000M	3200M
85	0	1:33	0:47/Mile	1:02/Mile	1:17/Mile	2:22/Mile	0:-3 (0:-13/Mile)	0:00 (0:-2/Mile)	0:-1 (0:-2/Mile)	0:00 (0:01/Mile)	0:03 (0:04/Mile)	0:14 (0:14/Mile)	0:22 (0:18/Mile)	0:59 (0:30/Mile)

3.2 FIRST Long Run

Paces for long runs based on the FIRST approach of using Marathon Pace (MP) plus a fixed number of seconds per mile. WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703

VDOT	V̇O2max	5K	MP	MP+10	MP+15	MP+20	MP+30	MP+45	MP+60	HMP	HMP+20	HMP+30
85	0	1:33	0:30/Mile	0:40/Mile	0:45/Mile	0:50/Mile	1:00/Mile	1:15/Mile	1:30/Mile	0:30/Mile	0:50/Mile	1:00/Mile

3.3 Fellrnr's Modified FIRST Long Run

This is my personal modification to the FIRST approach of adding a fixed number of seconds per mile to marathon pace. I believe that adding 15 seconds/mile to a 6:00 pace is a much greater difference than adding it to a 10:00 pace. The figures below add a percentage of the MP to the time. The percentage is calculated so that it the average across the main VDOT values (30-85) is the same as the FIRST values. This gives slower runners a larger offset from MP than faster runners. WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813

VDOT	V̇O2max	5K	MP	MP+2.4% (~10 sec)	MP+3.6% (~15 sec)	MP+4.8% (~20 sec)	MP+7.2% (~30 sec)	MP+10.9% (~45 sec)	MP+14.5% (~60 sec)
85	0	1:33	0:30/Mile	0:30/Mile (+0:00)	0:31/Mile (+0:01)	0:31/Mile (+0:01)	0:32/Mile (+0:02)	0:33/Mile (+0:03)	0:34/Mile (+0:04)

3.4 Long Run Difficulty

The table below shows the percentage of Glycogenused on runs of different length and pace. This is one way of evaluating the relative difficulty of different longer runs. The table makes use of a number of assumptions, as listed below, but I believe this is still a useful way of evaluating training runs.

• The calculation assumes that the marathon distance at marathon pace uses are hundred percent of available Glycogen. However the percentages can also be looked at as a percentage of the difficulty of the marathon race.
• The research article by Romijn in 1993 provides the calculation for relative Glycogen use a different intensity exercise. (For those interested, the formula used is y = 0.0021x² + 0.7896x - 21.031, where X is the percentage of V̇O₂max and Y is the relative percent of Glycogen used.)
• 100% of V̇O₂max is assumed to be the one mile race pace.
• The energy cost of running a given distance is assumed to be constant, allowing the percentage of V̇O₂max to be determined by running speed.
• The calculator assumes that the rate of glycogen consumption remains constant for a given pace.

WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813

Pace	13 Mile	14 Mile	15 Mile	16 Mile	17 Mile	18 Mile	19 Mile	20 Mile	21 Mile	22 Mile	23 Mile	24 Mile	25 Mile	26 Mile	26.2 Mile	27 Mile	28 Mile	29 Mile	30 Mile
MP-7.2% (~30 sec) 0:27/Mile (-0:02)	56 %	61 %	65 %	69 %	74 %	78 %	82 %	87 %	91 %	95 %	100 %	104 %	109 %	113 %	114 %	117 %	122 %	126 %	130 %
MP-4.8% (~20 sec) 0:28/Mile (-0:01)	54 %	58 %	62 %	66 %	71 %	75 %	79 %	83 %	87 %	91 %	96 %	100 %	104 %	108 %	109 %	112 %	116 %	120 %	125 %
MP-3.6% (~15 sec) 0:28/Mile (-0:01)	53 %	57 %	61 %	65 %	69 %	73 %	77 %	81 %	85 %	89 %	93 %	98 %	102 %	106 %	107 %	110 %	114 %	118 %	122 %
MP-2.4% (~10 sec) 0:29/Mile (-0:00)	52 %	56 %	60 %	64 %	68 %	72 %	76 %	80 %	84 %	88 %	92 %	96 %	99 %	103 %	104 %	107 %	111 %	115 %	119 %
MP 0:30/Mile	50 %	53 %	57 %	61 %	65 %	69 %	73 %	76 %	80 %	84 %	88 %	92 %	95 %	99 %	100 %	103 %	107 %	111 %	115 %
MP+2.4% (~10 sec) 0:30/Mile (+0:00)	48 %	51 %	55 %	59 %	62 %	66 %	70 %	73 %	77 %	81 %	84 %	88 %	92 %	95 %	96 %	99 %	103 %	106 %	110 %
MP+3.6% (~15 sec) 0:31/Mile (+0:01)	47 %	50 %	54 %	57 %	61 %	65 %	68 %	72 %	75 %	79 %	83 %	86 %	90 %	93 %	94 %	97 %	101 %	104 %	108 %
MP+4.8% (~20 sec) 0:31/Mile (+0:01)	46 %	49 %	53 %	56 %	60 %	63 %	67 %	70 %	74 %	78 %	81 %	85 %	88 %	92 %	92 %	95 %	99 %	102 %	106 %
MP+7.2% (~30 sec) 0:32/Mile (+0:02)	44 %	47 %	51 %	54 %	58 %	61 %	64 %	68 %	71 %	75 %	78 %	81 %	85 %	88 %	89 %	92 %	95 %	98 %	102 %
MP+10.9% (~45 sec) 0:33/Mile (+0:03)	42 %	45 %	48 %	51 %	54 %	58 %	61 %	64 %	67 %	71 %	74 %	77 %	80 %	83 %	84 %	87 %	90 %	93 %	96 %
MP+14.5% (~60 sec) 0:34/Mile (+0:04)	39 %	43 %	46 %	49 %	52 %	55 %	58 %	61 %	64 %	67 %	70 %	73 %	76 %	79 %	80 %	82 %	85 %	88 %	91 %
MP+21.7% (~90 sec) 0:36/Mile (+0:06)	36 %	38 %	41 %	44 %	47 %	49 %	52 %	55 %	58 %	60 %	63 %	66 %	69 %	71 %	72 %	74 %	77 %	80 %	82 %
MP+29.0% (~120 Sec) 0:38/Mile (+0:08)	32 %	35 %	37 %	40 %	42 %	45 %	47 %	50 %	52 %	55 %	57 %	60 %	62 %	65 %	65 %	67 %	70 %	72 %	75 %

4 Predicted Race Paces from VDOT with Heat Index Adjustment

The predictions for 40f are the baseline values, with adjustments for higher temperatures. The Impact of Heat on Marathon Performance is based on research for faster marathon runners. These predictions are most appropriate for someone running a three hour marathon. In addition, these figures are a statistical average, so individual performance can be significantly different.

WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813

Heat Index	Mile	5K	5 Mile	10K	10 Mile	Half Marathon	Marathon	50K
<=40 f	0:30 (0:30/Mile)	1:33 (0:30/Mile)	2:30 (0:30/Mile)	3:06 (0:30/Mile)	5:00 (0:30/Mile)	6:33 (0:30/Mile)	13:06 (0:30/Mile)	15:50 (0:30/Mile)
50 f	0:30 (0:30/Mile)	1:33 (0:30/Mile)	2:30 (0:30/Mile)	3:06 (0:30/Mile)	5:00 (0:30/Mile)	6:33 (0:30/Mile)	13:07 (0:30/Mile)	15:53 (0:30/Mile)
60 f	0:30 (0:30/Mile)	1:33 (0:30/Mile)	2:30 (0:30/Mile)	3:06 (0:30/Mile)	5:00 (0:30/Mile)	6:33 (0:30/Mile)	13:09 (0:30/Mile)	15:56 (0:30/Mile)
70 f	0:30 (0:30/Mile)	1:33 (0:30/Mile)	2:30 (0:30/Mile)	3:06 (0:30/Mile)	5:00 (0:30/Mile)	6:33 (0:30/Mile)	13:11 (0:30/Mile)	15:59 (0:30/Mile)
80 f	0:30 (0:30/Mile)	1:33 (0:30/Mile)	2:30 (0:30/Mile)	3:06 (0:30/Mile)	5:00 (0:30/Mile)	6:33 (0:30/Mile)	13:12 (0:30/Mile)	16:02 (0:30/Mile)
90 f	0:30 (0:30/Mile)	1:33 (0:30/Mile)	2:30 (0:30/Mile)	3:06 (0:30/Mile)	5:00 (0:30/Mile)	6:34 (0:30/Mile)	13:14 (0:30/Mile)	16:05 (0:31/Mile)

5 Weight Adjusted Race Times

Adjustments based on changing body weight assumes that the change occurs only from body fat, which may not be the case. See Weight Loss and Performance for more details.

No weight data was entered, so this table was not generated.

6 Altitude Adjustment

This table shows how altitude can impact running performance. The same scaling factor is used for all distances and the calculation assumes you are well acclimated to the altitude.

WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 87.448082108299 VO2MaxLow 11.349869615092
WARNING: VO2Max 0 is out of range, VO2MaxHigh 89.000517621038 VO2MaxLow 12.123936929911
WARNING: VO2Max 0 is out of range, VO2MaxHigh 90.38579446544 VO2MaxLow 12.593045370882
WARNING: VO2Max 0 is out of range, VO2MaxHigh 91.22302939763 VO2MaxLow 12.802340419429
WARNING: VO2Max 0 is out of range, VO2MaxHigh 93.652775929534 VO2MaxLow 13.181622003878
WARNING: VO2Max 0 is out of range, VO2MaxHigh 95.391111062209 VO2MaxLow 13.313140370703
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813
WARNING: VO2Max 0 is out of range, VO2MaxHigh 100.7052292939 VO2MaxLow 13.420056178813

Altitude	Mile	5K	5 Mile	10K	10 Mile	Half Marathon	Marathon	50K
0 Feet	0:30 (0:30/Mile)	1:33 (0:30/Mile)	2:30 (0:30/Mile)	3:06 (0:30/Mile)	5:00 (0:30/Mile)	6:33 (0:30/Mile)	13:06 (0:30/Mile)	15:50 (0:30/Mile)
1,000 Feet	0:30 (0:30/Mile)	1:33 (0:30/Mile)	2:30 (0:30/Mile)	3:06 (0:30/Mile)	5:00 (0:30/Mile)	6:33 (0:30/Mile)	13:06 (0:30/Mile)	15:50 (0:30/Mile)
2,000 Feet	0:30 (0:30/Mile)	1:33 (0:30/Mile)	2:30 (0:30/Mile)	3:06 (0:30/Mile)	5:00 (0:30/Mile)	6:33 (0:30/Mile)	13:06 (0:30/Mile)	15:50 (0:30/Mile)
3,000 Feet	0:30 (0:30/Mile)	1:33 (0:30/Mile)	2:30 (0:30/Mile)	3:06 (0:30/Mile)	5:00 (0:30/Mile)	6:33 (0:30/Mile)	13:06 (0:30/Mile)	15:50 (0:30/Mile)
4,000 Feet	0:30 (0:30/Mile)	1:33 (0:30/Mile)	2:30 (0:30/Mile)	3:06 (0:30/Mile)	5:00 (0:30/Mile)	6:33 (0:30/Mile)	13:06 (0:30/Mile)	15:50 (0:30/Mile)
5,000 Feet	0:30 (0:30/Mile)	1:33 (0:30/Mile)	2:30 (0:30/Mile)	3:06 (0:30/Mile)	5:00 (0:30/Mile)	6:33 (0:30/Mile)	13:06 (0:30/Mile)	15:50 (0:30/Mile)
6,000 Feet	0:30 (0:30/Mile)	1:33 (0:30/Mile)	2:30 (0:30/Mile)	3:06 (0:30/Mile)	5:00 (0:30/Mile)	6:33 (0:30/Mile)	13:06 (0:30/Mile)	15:50 (0:30/Mile)
7,000 Feet	0:30 (0:30/Mile)	1:33 (0:30/Mile)	2:30 (0:30/Mile)	3:06 (0:30/Mile)	5:00 (0:30/Mile)	6:33 (0:30/Mile)	13:06 (0:30/Mile)	15:50 (0:30/Mile)
8,000 Feet	0:30 (0:30/Mile)	1:33 (0:30/Mile)	2:30 (0:30/Mile)	3:06 (0:30/Mile)	5:00 (0:30/Mile)	6:33 (0:30/Mile)	13:06 (0:30/Mile)	15:50 (0:30/Mile)
9,000 Feet	0:30 (0:30/Mile)	1:33 (0:30/Mile)	2:30 (0:30/Mile)	3:06 (0:30/Mile)	5:00 (0:30/Mile)	6:33 (0:30/Mile)	13:06 (0:30/Mile)	15:50 (0:30/Mile)
10,000 Feet	0:30 (0:30/Mile)	1:33 (0:30/Mile)	2:30 (0:30/Mile)	3:06 (0:30/Mile)	5:00 (0:30/Mile)	6:33 (0:30/Mile)	13:06 (0:30/Mile)	15:50 (0:30/Mile)
11,000 Feet	0:30 (0:30/Mile)	1:33 (0:30/Mile)	2:30 (0:30/Mile)	3:06 (0:30/Mile)	5:00 (0:30/Mile)	6:33 (0:30/Mile)	13:06 (0:30/Mile)	15:50 (0:30/Mile)
12,000 Feet	0:30 (0:30/Mile)	1:33 (0:30/Mile)	2:30 (0:30/Mile)	3:06 (0:30/Mile)	5:00 (0:30/Mile)	6:33 (0:30/Mile)	13:06 (0:30/Mile)	15:50 (0:30/Mile)
13,000 Feet	0:30 (0:30/Mile)	1:33 (0:30/Mile)	2:30 (0:30/Mile)	3:06 (0:30/Mile)	5:00 (0:30/Mile)	6:33 (0:30/Mile)	13:06 (0:30/Mile)	15:50 (0:30/Mile)
14,000 Feet	0:30 (0:30/Mile)	1:33 (0:30/Mile)	2:30 (0:30/Mile)	3:06 (0:30/Mile)	5:00 (0:30/Mile)	6:33 (0:30/Mile)	13:06 (0:30/Mile)	15:50 (0:30/Mile)