Dies sind (leicht modifiziert und erweitert) Tabellen aus Daniels, Jack: Daniels' Running Formula. VDOT ist eine von ihm eingeführte Rechengröße, die an die maximale Sauerstoffaufnahme angelehnt ist. Die erste Tabelle setzt VDOT mit Wettkampfleistungen über verschiedene Distanzen in Verbindung, während die zweite Tabelle Vorschläge zu Trainingsintensitäten zu verschiedenen Werten von VDOT gibt. Dabei steht E/L für Easy/Long (Tempo für leichte und lange Läufe), M für Marathon, T für Threshold (anaerobe Schwelle, hier schlägt er übrigens Läufe von 20 Minuten Länge vor), I für Interval (Intervalltraining an der Grenze zur maximalen Sauerstoffaufnahme), R für Repetition (Wiederholungsläufe).
Das ganze gibt es auch interaktiv als Rechner.
Der Rechner liefert auch dort Werte, wo hier Felder frei gelassen
wurden. Diese Auslassungen rühren daher, dass Daniels angibt,
dass die Formeln am besten für Wettkampfdauern im Bereich von
dreieinhalb Minuten bis dreieinhalb Stunden funktionieren. Die
Auslassungen sollen weder andeuten, dass man mit einer 10km-Zeit
über 45 Minuten keinen Marathon laufen solle, noch dass man mit
einer 10km-Zeit unter 42 Minuten keine 1000m laufen
solle ;).
| VDOT | 1000 | 1500 | 3000 | 5000 | 10000 | 15000 | 21097 | 25000 | 42195 |
|---|---|---|---|---|---|---|---|---|---|
| 30.0 | 5:26 | 8:30 | 17:56 | 30:41 | 1:03:49 | 1:38:21 | 2:21:17 | 2:48:54 | ------- |
| 30.5 | 5:22 | 8:22 | 17:41 | 30:16 | 1:02:56 | 1:37:00 | 2:19:22 | 2:46:37 | ------- |
| 31.0 | 5:17 | 8:15 | 17:27 | 29:51 | 1:02:05 | 1:35:41 | 2:17:30 | 2:44:25 | ------- |
| 31.5 | 5:13 | 8:08 | 17:13 | 29:28 | 1:01:15 | 1:34:24 | 2:15:41 | 2:42:15 | ------- |
| 32.0 | 5:08 | 8:02 | 16:59 | 29:05 | 1:00:27 | 1:33:09 | 2:13:55 | 2:40:10 | ------- |
| 32.5 | 5:04 | 7:55 | 16:46 | 28:42 | 59:39 | 1:31:57 | 2:12:11 | 2:38:07 | ------- |
| 33.0 | 5:00 | 7:49 | 16:33 | 28:20 | 58:54 | 1:30:46 | 2:10:31 | 2:36:08 | ------- |
| 33.5 | 4:56 | 7:42 | 16:20 | 27:59 | 58:09 | 1:29:37 | 2:08:53 | 2:34:11 | ------- |
| 34.0 | 4:52 | 7:36 | 16:08 | 27:38 | 57:25 | 1:28:30 | 2:07:17 | 2:32:18 | ------- |
| 34.5 | 4:48 | 7:31 | 15:56 | 27:18 | 56:43 | 1:27:25 | 2:05:44 | 2:30:27 | ------- |
| 35.0 | 4:45 | 7:25 | 15:44 | 26:59 | 56:02 | 1:26:21 | 2:04:13 | 2:28:39 | ------- |
| 35.5 | 4:41 | 7:19 | 15:33 | 26:39 | 55:22 | 1:25:19 | 2:02:44 | 2:26:54 | ------- |
| 36.0 | 4:38 | 7:14 | 15:22 | 26:21 | 54:42 | 1:24:18 | 2:01:18 | 2:25:11 | ------- |
| 36.5 | 4:34 | 7:09 | 15:11 | 26:02 | 54:04 | 1:23:19 | 1:59:53 | 2:23:31 | ------- |
| 37.0 | 4:31 | 7:03 | 15:00 | 25:45 | 53:27 | 1:22:21 | 1:58:31 | 2:21:53 | ------- |
| 37.5 | 4:28 | 6:58 | 14:50 | 25:27 | 52:50 | 1:21:25 | 1:57:10 | 2:20:17 | ------- |
| 38.0 | 4:25 | 6:54 | 14:40 | 25:10 | 52:15 | 1:20:30 | 1:55:51 | 2:18:43 | ------- |
| 38.5 | 4:22 | 6:49 | 14:30 | 24:54 | 51:40 | 1:19:36 | 1:54:34 | 2:17:12 | ------- |
| 39.0 | 4:19 | 6:44 | 14:20 | 24:38 | 51:06 | 1:18:44 | 1:53:19 | 2:15:43 | ------- |
| 39.5 | 4:16 | 6:40 | 14:11 | 24:22 | 50:33 | 1:17:52 | 1:52:06 | 2:14:15 | ------- |
| 40.0 | 4:13 | 6:35 | 14:02 | 24:06 | 50:01 | 1:17:02 | 1:50:54 | 2:12:50 | ------- |
| 40.5 | 4:10 | 6:31 | 13:53 | 23:51 | 49:29 | 1:16:13 | 1:49:44 | 2:11:26 | ------- |
| 41.0 | 4:08 | 6:26 | 13:44 | 23:36 | 48:58 | 1:15:25 | 1:48:35 | 2:10:04 | ------- |
| 41.5 | 4:05 | 6:22 | 13:35 | 23:22 | 48:28 | 1:14:38 | 1:47:28 | 2:08:44 | ------- |
| 42.0 | 4:02 | 6:18 | 13:27 | 23:08 | 47:58 | 1:13:52 | 1:46:22 | 2:07:25 | ------- |
| 42.5 | 4:00 | 6:14 | 13:19 | 22:54 | 47:29 | 1:13:07 | 1:45:17 | 2:06:09 | ------- |
| 43.0 | 3:57 | 6:10 | 13:11 | 22:40 | 47:01 | 1:12:24 | 1:44:14 | 2:04:53 | ------- |
| 43.5 | 3:55 | 6:07 | 13:03 | 22:27 | 46:33 | 1:11:40 | 1:43:12 | 2:03:40 | ------- |
| 44.0 | 3:53 | 6:03 | 12:55 | 22:14 | 46:06 | 1:10:58 | 1:42:12 | 2:02:27 | ------- |
| 44.5 | 3:50 | 5:59 | 12:47 | 22:01 | 45:40 | 1:10:17 | 1:41:12 | 2:01:17 | ------- |
| 45.0 | 3:48 | 5:56 | 12:40 | 21:49 | 45:13 | 1:09:37 | 1:40:14 | 2:00:07 | 3:28:16 |
| 45.5 | 3:46 | 5:52 | 12:32 | 21:36 | 44:48 | 1:08:57 | 1:39:17 | 1:58:59 | 3:26:21 |
| 46.0 | 3:44 | 5:49 | 12:25 | 21:24 | 44:23 | 1:08:18 | 1:38:21 | 1:57:53 | 3:24:29 |
| 46.5 | 3:41 | 5:45 | 12:18 | 21:13 | 43:58 | 1:07:40 | 1:37:27 | 1:56:47 | 3:22:38 |
| 47.0 | 3:39 | 5:42 | 12:11 | 21:01 | 43:34 | 1:07:03 | 1:36:33 | 1:55:43 | 3:20:50 |
| 47.5 | 3:37 | 5:39 | 12:05 | 20:50 | 43:11 | 1:06:26 | 1:35:40 | 1:54:40 | 3:19:03 |
| 48.0 | 3:35 | 5:36 | 11:58 | 20:38 | 42:48 | 1:05:50 | 1:34:48 | 1:53:38 | 3:17:19 |
| 48.5 | 3:33 | 5:33 | 11:52 | 20:28 | 42:25 | 1:05:15 | 1:33:58 | 1:52:38 | 3:15:36 |
| 49.0 | 3:31 | 5:30 | 11:45 | 20:17 | 42:03 | 1:04:41 | 1:33:08 | 1:51:38 | 3:13:56 |
| 49.5 | ---- | 5:27 | 11:39 | 20:06 | 41:41 | 1:04:07 | 1:32:19 | 1:50:40 | 3:12:17 |
| 50.0 | ---- | 5:24 | 11:33 | 19:56 | 41:20 | 1:03:34 | 1:31:31 | 1:49:43 | 3:10:40 |
| 50.5 | ---- | 5:21 | 11:27 | 19:46 | 40:59 | 1:03:01 | 1:30:44 | 1:48:46 | 3:09:04 |
| 51.0 | ---- | 5:18 | 11:21 | 19:36 | 40:38 | 1:02:29 | 1:29:58 | 1:47:51 | 3:07:30 |
| 51.5 | ---- | 5:15 | 11:15 | 19:26 | 40:18 | 1:01:57 | 1:29:12 | 1:46:57 | 3:05:58 |
| 52.0 | ---- | 5:13 | 11:09 | 19:17 | 39:58 | 1:01:27 | 1:28:28 | 1:46:03 | 3:04:28 |
| 52.5 | ---- | 5:10 | 11:04 | 19:07 | 39:38 | 1:00:56 | 1:27:44 | 1:45:11 | 3:02:59 |
| 53.0 | ---- | 5:07 | 10:58 | 18:58 | 39:19 | 1:00:26 | 1:27:01 | 1:44:20 | 3:01:31 |
| 53.5 | ---- | 5:05 | 10:53 | 18:49 | 39:00 | 59:57 | 1:26:19 | 1:43:29 | 3:00:05 |
| 54.0 | ---- | 5:02 | 10:47 | 18:40 | 38:42 | 59:28 | 1:25:37 | 1:42:39 | 2:58:40 |
| 54.5 | ---- | 5:00 | 10:42 | 18:31 | 38:23 | 59:00 | 1:24:56 | 1:41:50 | 2:57:17 |
| 55.0 | ---- | 4:57 | 10:37 | 18:22 | 38:06 | 58:32 | 1:24:16 | 1:41:02 | 2:55:55 |
| 55.5 | ---- | 4:55 | 10:32 | 18:14 | 37:48 | 58:05 | 1:23:37 | 1:40:15 | 2:54:34 |
| 56.0 | ---- | 4:53 | 10:27 | 18:05 | 37:31 | 57:38 | 1:22:58 | 1:39:28 | 2:53:15 |
| 56.5 | ---- | 4:50 | 10:22 | 17:57 | 37:14 | 57:12 | 1:22:19 | 1:38:42 | 2:51:57 |
| 57.0 | ---- | 4:48 | 10:17 | 17:49 | 36:57 | 56:46 | 1:21:42 | 1:37:57 | 2:50:40 |
| 57.5 | ---- | 4:46 | 10:12 | 17:41 | 36:40 | 56:20 | 1:21:05 | 1:37:13 | 2:49:24 |
| 58.0 | ---- | 4:44 | 10:08 | 17:33 | 36:24 | 55:55 | 1:20:28 | 1:36:30 | 2:48:09 |
| 58.5 | ---- | 4:42 | 10:03 | 17:25 | 36:08 | 55:30 | 1:19:53 | 1:35:47 | 2:46:56 |
| 59.0 | ---- | 4:39 | 9:59 | 17:18 | 35:53 | 55:06 | 1:19:17 | 1:35:04 | 2:45:44 |
| 59.5 | ---- | 4:37 | 9:54 | 17:10 | 35:37 | 54:42 | 1:18:43 | 1:34:23 | 2:44:33 |
| 60.0 | ---- | 4:35 | 9:50 | 17:03 | 35:22 | 54:18 | 1:18:09 | 1:33:42 | 2:43:22 |
| 60.5 | ---- | 4:33 | 9:45 | 16:56 | 35:07 | 53:55 | 1:17:35 | 1:33:02 | 2:42:13 |
| 61.0 | ---- | 4:31 | 9:41 | 16:48 | 34:52 | 53:32 | 1:17:02 | 1:32:22 | 2:41:05 |
| 61.5 | ---- | 4:29 | 9:37 | 16:41 | 34:38 | 53:10 | 1:16:29 | 1:31:43 | 2:39:58 |
| 62.0 | ---- | 4:27 | 9:33 | 16:34 | 34:23 | 52:47 | 1:15:57 | 1:31:04 | 2:38:52 |
| 62.5 | ---- | 4:25 | 9:29 | 16:27 | 34:09 | 52:26 | 1:15:26 | 1:30:26 | 2:37:47 |
| 63.0 | ---- | 4:24 | 9:25 | 16:21 | 33:55 | 52:04 | 1:14:54 | 1:29:49 | 2:36:43 |
| 63.5 | ---- | 4:22 | 9:21 | 16:14 | 33:42 | 51:43 | 1:14:24 | 1:29:12 | 2:35:40 |
| 64.0 | ---- | 4:20 | 9:17 | 16:07 | 33:28 | 51:22 | 1:13:54 | 1:28:36 | 2:34:37 |
| 64.5 | ---- | 4:18 | 9:13 | 16:01 | 33:15 | 51:01 | 1:13:24 | 1:28:00 | 2:33:36 |
| 65.0 | ---- | 4:16 | 9:09 | 15:55 | 33:02 | 50:41 | 1:12:54 | 1:27:25 | 2:32:35 |
| 65.5 | ---- | 4:15 | 9:06 | 15:48 | 32:49 | 50:21 | 1:12:25 | 1:26:50 | 2:31:36 |
| 66.0 | ---- | 4:13 | 9:02 | 15:42 | 32:36 | 50:02 | 1:11:57 | 1:26:16 | 2:30:37 |
| 66.5 | ---- | 4:11 | 8:59 | 15:36 | 32:24 | 49:42 | 1:11:29 | 1:25:42 | 2:29:38 |
| 67.0 | ---- | 4:10 | 8:55 | 15:30 | 32:12 | 49:23 | 1:11:01 | 1:25:09 | 2:28:41 |
| 67.5 | ---- | 4:08 | 8:51 | 15:24 | 31:59 | 49:04 | 1:10:34 | 1:24:36 | 2:27:44 |
| 68.0 | ---- | 4:06 | 8:48 | 15:18 | 31:47 | 48:46 | 1:10:07 | 1:24:04 | 2:26:49 |
| 68.5 | ---- | 4:05 | 8:45 | 15:12 | 31:36 | 48:27 | 1:09:40 | 1:23:32 | 2:25:54 |
| 69.0 | ---- | 4:03 | 8:41 | 15:07 | 31:24 | 48:09 | 1:09:14 | 1:23:00 | 2:24:59 |
| 69.5 | ---- | 4:02 | 8:38 | 15:01 | 31:12 | 47:51 | 1:08:48 | 1:22:29 | 2:24:06 |
| 70.0 | ---- | 4:00 | 8:35 | 14:56 | 31:01 | 47:34 | 1:08:23 | 1:21:59 | 2:23:13 |
| 70.5 | ---- | 3:59 | 8:31 | 14:50 | 30:50 | 47:16 | 1:07:58 | 1:21:29 | 2:22:20 |
| 71.0 | ---- | 3:57 | 8:28 | 14:45 | 30:39 | 46:59 | 1:07:33 | 1:20:59 | 2:21:29 |
| 71.5 | ---- | 3:56 | 8:25 | 14:39 | 30:28 | 46:42 | 1:07:08 | 1:20:29 | 2:20:38 |
| 72.0 | ---- | 3:54 | 8:22 | 14:34 | 30:17 | 46:26 | 1:06:44 | 1:20:00 | 2:19:48 |
| 72.5 | ---- | 3:53 | 8:19 | 14:29 | 30:06 | 46:09 | 1:06:20 | 1:19:32 | 2:18:58 |
| 73.0 | ---- | 3:52 | 8:16 | 14:24 | 29:56 | 45:53 | 1:05:57 | 1:19:03 | 2:18:09 |
| 73.5 | ---- | 3:50 | 8:13 | 14:19 | 29:46 | 45:37 | 1:05:33 | 1:18:35 | 2:17:21 |
| 74.0 | ---- | 3:49 | 8:10 | 14:14 | 29:35 | 45:21 | 1:05:10 | 1:18:08 | 2:16:33 |
| 74.5 | ---- | 3:48 | 8:07 | 14:09 | 29:25 | 45:06 | 1:04:48 | 1:17:41 | 2:15:46 |
| 75.0 | ---- | 3:46 | 8:04 | 14:04 | 29:15 | 44:50 | 1:04:25 | 1:17:14 | 2:14:59 |
| 75.5 | ---- | 3:45 | 8:01 | 13:59 | 29:05 | 44:35 | 1:04:03 | 1:16:47 | 2:14:13 |
| 76.0 | ---- | 3:44 | 7:59 | 13:54 | 28:56 | 44:20 | 1:03:42 | 1:16:21 | 2:13:28 |
| 76.5 | ---- | 3:42 | 7:56 | 13:49 | 28:46 | 44:05 | 1:03:20 | 1:15:55 | 2:12:43 |
| 77.0 | ---- | 3:41 | 7:53 | 13:45 | 28:37 | 43:50 | 1:02:59 | 1:15:30 | 2:11:59 |
| 77.5 | ---- | 3:40 | 7:50 | 13:40 | 28:27 | 43:36 | 1:02:38 | 1:15:04 | 2:11:15 |
| 78.0 | ---- | 3:39 | 7:48 | 13:36 | 28:18 | 43:22 | 1:02:17 | 1:14:40 | 2:10:31 |
| 78.5 | ---- | 3:37 | 7:45 | 13:31 | 28:09 | 43:07 | 1:01:57 | 1:14:15 | 2:09:49 |
| 79.0 | ---- | 3:36 | 7:42 | 13:27 | 28:00 | 42:54 | 1:01:36 | 1:13:51 | 2:09:06 |
| 79.5 | ---- | 3:35 | 7:40 | 13:22 | 27:51 | 42:40 | 1:01:16 | 1:13:27 | 2:08:25 |
| 80.0 | ---- | 3:34 | 7:37 | 13:18 | 27:42 | 42:26 | 1:00:57 | 1:13:03 | 2:07:43 |
| 80.5 | ---- | 3:33 | 7:35 | 13:14 | 27:33 | 42:13 | 1:00:37 | 1:12:39 | 2:07:02 |
| 81.0 | ---- | 3:32 | 7:32 | 13:09 | 27:25 | 41:59 | 1:00:18 | 1:12:16 | 2:06:22 |
| 81.5 | ---- | 3:31 | 7:30 | 13:05 | 27:16 | 41:46 | 59:59 | 1:11:53 | 2:05:42 |
| 82.0 | ---- | ---- | 7:28 | 13:01 | 27:08 | 41:33 | 59:40 | 1:11:31 | 2:05:03 |
| 82.5 | ---- | ---- | 7:25 | 12:57 | 26:59 | 41:20 | 59:21 | 1:11:08 | 2:04:24 |
| 83.0 | ---- | ---- | 7:23 | 12:53 | 26:51 | 41:08 | 59:03 | 1:10:46 | 2:03:45 |
| 83.5 | ---- | ---- | 7:20 | 12:49 | 26:43 | 40:55 | 58:45 | 1:10:24 | 2:03:07 |
| 84.0 | ---- | ---- | 7:18 | 12:45 | 26:35 | 40:43 | 58:27 | 1:10:03 | 2:02:29 |
| 84.5 | ---- | ---- | 7:16 | 12:41 | 26:27 | 40:30 | 58:09 | 1:09:41 | 2:01:52 |
| 85.0 | ---- | ---- | 7:14 | 12:37 | 26:19 | 40:18 | 57:51 | 1:09:20 | 2:01:15 |
| VDOT | E/L Pace | M Pace | T Pace | I Pace | R Pace | ||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1000 | 1000 | 400 | 1000 | 400 | 1000 | 1200 | 1600 | 200 | 400 | 800 | |
| 30.0 | 7:39 | 6:52 | 2:34 | 6:24 | 2:21 | ---- | ---- | ---- | 67.6 | 2:15 | ---- |
| 30.5 | 7:33 | 6:47 | 2:32 | 6:19 | 2:19 | ---- | ---- | ---- | 66.6 | 2:13 | ---- |
| 31.0 | 7:28 | 6:41 | 2:30 | 6:14 | 2:18 | ---- | ---- | ---- | 65.8 | 2:12 | ---- |
| 31.5 | 7:22 | 6:36 | 2:28 | 6:10 | 2:16 | ---- | ---- | ---- | 64.9 | 2:10 | ---- |
| 32.0 | 7:17 | 6:31 | 2:26 | 6:05 | 2:14 | ---- | ---- | ---- | 64.0 | 2:08 | ---- |
| 32.5 | 7:12 | 6:27 | 2:24 | 6:01 | 2:12 | ---- | ---- | ---- | 63.2 | 2:06 | ---- |
| 33.0 | 7:06 | 6:22 | 2:23 | 5:56 | 2:11 | ---- | ---- | ---- | 62.4 | 2:05 | ---- |
| 33.5 | 7:02 | 6:17 | 2:21 | 5:52 | 2:09 | ---- | ---- | ---- | 61.6 | 2:03 | ---- |
| 34.0 | 6:57 | 6:13 | 2:19 | 5:48 | 2:08 | ---- | ---- | ---- | 60.9 | 2:02 | ---- |
| 34.5 | 6:52 | 6:08 | 2:18 | 5:44 | 2:06 | ---- | ---- | ---- | 60.1 | 2:00 | ---- |
| 35.0 | 6:47 | 6:04 | 2:16 | 5:40 | 2:05 | ---- | ---- | ---- | 59.4 | 1:59 | ---- |
| 35.5 | 6:43 | 6:00 | 2:14 | 5:36 | 2:03 | ---- | ---- | ---- | 58.7 | 1:57 | ---- |
| 36.0 | 6:38 | 5:56 | 2:13 | 5:32 | 2:02 | ---- | ---- | ---- | 58.0 | 1:56 | ---- |
| 36.5 | 6:34 | 5:52 | 2:12 | 5:29 | 2:01 | ---- | ---- | ---- | 57.3 | 1:55 | ---- |
| 37.0 | 6:30 | 5:48 | 2:10 | 5:25 | 1:59 | 4:58 | ---- | ---- | 56.7 | 1:53 | ---- |
| 37.5 | 6:26 | 5:44 | 2:09 | 5:22 | 1:58 | 4:55 | ---- | ---- | 56.0 | 1:52 | ---- |
| 38.0 | 6:22 | 5:41 | 2:07 | 5:18 | 1:57 | 4:52 | ---- | ---- | 55.4 | 1:51 | ---- |
| 38.5 | 6:18 | 5:37 | 2:06 | 5:15 | 1:56 | 4:49 | ---- | ---- | 54.8 | 1:50 | ---- |
| 39.0 | 6:14 | 5:33 | 2:05 | 5:12 | 1:54 | 4:46 | ---- | ---- | 54.2 | 1:48 | ---- |
| 39.5 | 6:10 | 5:30 | 2:03 | 5:09 | 1:53 | 4:43 | ---- | ---- | 53.6 | 1:47 | ---- |
| 40.0 | 6:07 | 5:27 | 2:02 | 5:06 | 1:52 | 4:40 | ---- | ---- | 53.0 | 1:46 | ---- |
| 40.5 | 6:03 | 5:23 | 2:01 | 5:03 | 1:51 | 4:37 | ---- | ---- | 52.5 | 1:45 | ---- |
| 41.0 | 6:00 | 5:20 | 2:00 | 5:00 | 1:50 | 4:35 | ---- | ---- | 51.9 | 1:44 | ---- |
| 41.5 | 5:56 | 5:17 | 1:59 | 4:57 | 1:49 | 4:32 | ---- | ---- | 51.4 | 1:43 | ---- |
| 42.0 | 5:53 | 5:14 | 1:58 | 4:54 | 1:48 | 4:29 | ---- | ---- | 50.9 | 1:42 | ---- |
| 42.5 | 5:50 | 5:11 | 1:56 | 4:51 | 1:47 | 4:27 | ---- | ---- | 50.4 | 1:41 | ---- |
| 43.0 | 5:46 | 5:08 | 1:55 | 4:48 | 1:46 | 4:24 | ---- | ---- | 49.9 | 99.7 | ---- |
| 43.5 | 5:43 | 5:05 | 1:54 | 4:46 | 1:45 | 4:22 | ---- | ---- | 49.4 | 98.7 | ---- |
| 44.0 | 5:40 | 5:02 | 1:53 | 4:43 | 1:44 | 4:19 | ---- | ---- | 48.9 | 97.8 | ---- |
| 44.5 | 5:37 | 4:59 | 1:52 | 4:40 | 1:43 | 4:17 | ---- | ---- | 48.4 | 96.8 | ---- |
| 45.0 | 5:34 | 4:56 | 1:51 | 4:38 | 1:42 | 4:15 | ---- | ---- | 47.9 | 95.9 | ---- |
| 45.5 | 5:31 | 4:53 | 1:50 | 4:35 | 1:41 | 4:12 | ---- | ---- | 47.5 | 95.0 | ---- |
| 46.0 | 5:28 | 4:51 | 1:49 | 4:33 | 1:40 | 4:10 | ---- | ---- | 47.0 | 94.1 | ---- |
| 46.5 | 5:25 | 4:48 | 1:48 | 4:31 | 99.2 | 4:08 | 4:58 | ---- | 46.6 | 93.2 | ---- |
| 47.0 | 5:23 | 4:46 | 1:47 | 4:28 | 98.4 | 4:06 | 4:55 | ---- | 46.2 | 92.4 | ---- |
| 47.5 | 5:20 | 4:43 | 1:46 | 4:26 | 97.5 | 4:04 | 4:53 | ---- | 45.8 | 91.5 | ---- |
| 48.0 | 5:17 | 4:41 | 1:46 | 4:24 | 96.7 | 4:02 | 4:50 | ---- | 45.4 | 90.7 | ---- |
| 48.5 | 5:15 | 4:38 | 1:45 | 4:22 | 95.9 | 4:00 | 4:48 | ---- | 44.9 | 89.9 | ---- |
| 49.0 | 5:12 | 4:36 | 1:44 | 4:19 | 95.1 | 3:58 | 4:45 | ---- | 44.5 | 89.1 | ---- |
| 49.5 | 5:09 | 4:33 | 1:43 | 4:17 | 94.3 | 3:56 | 4:43 | ---- | 44.2 | 88.3 | ---- |
| 50.0 | 5:07 | 4:31 | 1:42 | 4:15 | 93.6 | 3:54 | 4:41 | ---- | 43.8 | 87.6 | ---- |
| 50.5 | 5:05 | 4:29 | 1:41 | 4:13 | 92.8 | 3:52 | 4:38 | ---- | 43.4 | 86.8 | ---- |
| 51.0 | 5:02 | 4:27 | 1:40 | 4:11 | 92.1 | 3:50 | 4:36 | ---- | 43.0 | 86.1 | ---- |
| 51.5 | 5:00 | 4:24 | 99.7 | 4:09 | 91.3 | 3:48 | 4:34 | ---- | 42.7 | 85.3 | ---- |
| 52.0 | 4:57 | 4:22 | 98.9 | 4:07 | 90.6 | 3:47 | 4:32 | ---- | 42.3 | 84.6 | ---- |
| 52.5 | 4:55 | 4:20 | 98.1 | 4:05 | 89.9 | 3:45 | 4:30 | ---- | 42.0 | 83.9 | ---- |
| 53.0 | 4:53 | 4:18 | 97.4 | 4:03 | 89.2 | 3:43 | 4:28 | ---- | 41.6 | 83.2 | ---- |
| 53.5 | 4:51 | 4:16 | 96.6 | 4:02 | 88.6 | 3:41 | 4:26 | ---- | 41.3 | 82.6 | ---- |
| 54.0 | 4:49 | 4:14 | 95.9 | 4:00 | 87.9 | 3:40 | 4:24 | ---- | 40.9 | 81.9 | ---- |
| 54.5 | 4:46 | 4:12 | 95.2 | 3:58 | 87.2 | 3:38 | 4:22 | ---- | 40.6 | 81.2 | ---- |
| 55.0 | 4:44 | 4:10 | 94.5 | 3:56 | 86.6 | 3:36 | 4:20 | ---- | 40.3 | 80.6 | ---- |
| 55.5 | 4:42 | 4:08 | 93.8 | 3:55 | 86.0 | 3:35 | 4:18 | ---- | 40.0 | 80.0 | ---- |
| 56.0 | 4:40 | 4:06 | 93.1 | 3:53 | 85.3 | 3:33 | 4:16 | ---- | 39.7 | 79.3 | ---- |
| 56.5 | 4:38 | 4:04 | 92.5 | 3:51 | 84.7 | 3:32 | 4:14 | ---- | 39.4 | 78.7 | ---- |
| 57.0 | 4:36 | 4:03 | 91.8 | 3:49 | 84.1 | 3:30 | 4:12 | ---- | 39.1 | 78.1 | ---- |
| 57.5 | 4:34 | 4:01 | 91.1 | 3:48 | 83.5 | 3:29 | 4:11 | ---- | 38.8 | 77.5 | ---- |
| 58.0 | 4:32 | 3:59 | 90.5 | 3:46 | 82.9 | 3:27 | 4:09 | ---- | 38.5 | 76.9 | ---- |
| 58.5 | 4:30 | 3:57 | 89.9 | 3:45 | 82.4 | 3:26 | 4:07 | ---- | 38.2 | 76.4 | ---- |
| 59.0 | 4:29 | 3:56 | 89.3 | 3:43 | 81.8 | 3:25 | 4:05 | ---- | 37.9 | 75.8 | ---- |
| 59.5 | 4:27 | 3:54 | 88.7 | 3:42 | 81.3 | 3:23 | 4:04 | ---- | 37.6 | 75.3 | ---- |
| 60.0 | 4:25 | 3:52 | 88.1 | 3:40 | 80.7 | 3:22 | 4:02 | ---- | 37.4 | 74.7 | 2:29 |
| 60.5 | 4:23 | 3:51 | 87.5 | 3:39 | 80.2 | 3:20 | 4:00 | ---- | 37.1 | 74.2 | 2:28 |
| 61.0 | 4:21 | 3:49 | 86.9 | 3:37 | 79.6 | 3:19 | 3:59 | ---- | 36.8 | 73.6 | 2:27 |
| 61.5 | 4:20 | 3:47 | 86.3 | 3:36 | 79.1 | 3:18 | 3:57 | ---- | 36.6 | 73.1 | 2:26 |
| 62.0 | 4:18 | 3:46 | 85.7 | 3:34 | 78.6 | 3:16 | 3:56 | ---- | 36.3 | 72.6 | 2:25 |
| 62.5 | 4:16 | 3:44 | 85.2 | 3:33 | 78.1 | 3:15 | 3:54 | ---- | 36.0 | 72.1 | 2:24 |
| 63.0 | 4:15 | 3:43 | 84.6 | 3:32 | 77.6 | 3:14 | 3:53 | ---- | 35.8 | 71.6 | 2:23 |
| 63.5 | 4:13 | 3:41 | 84.1 | 3:30 | 77.1 | 3:13 | 3:51 | ---- | 35.5 | 71.1 | 2:22 |
| 64.0 | 4:11 | 3:40 | 83.6 | 3:29 | 76.6 | 3:11 | 3:50 | ---- | 35.3 | 70.6 | 2:21 |
| 64.5 | 4:10 | 3:38 | 83.0 | 3:28 | 76.1 | 3:10 | 3:48 | ---- | 35.1 | 70.1 | 2:20 |
| 65.0 | 4:08 | 3:37 | 82.5 | 3:26 | 75.6 | 3:09 | 3:47 | ---- | 34.8 | 69.6 | 2:19 |
| 65.5 | 4:07 | 3:36 | 82.0 | 3:25 | 75.2 | 3:08 | 3:46 | ---- | 34.6 | 69.2 | 2:18 |
| 66.0 | 4:05 | 3:34 | 81.5 | 3:24 | 74.7 | 3:07 | 3:44 | 4:59 | 34.4 | 68.7 | 2:17 |
| 66.5 | 4:04 | 3:33 | 81.0 | 3:23 | 74.3 | 3:06 | 3:43 | 4:57 | 34.1 | 68.3 | 2:17 |
| 67.0 | 4:02 | 3:31 | 80.5 | 3:21 | 73.8 | 3:05 | 3:41 | 4:55 | 33.9 | 67.8 | 2:16 |
| 67.5 | 4:01 | 3:30 | 80.0 | 3:20 | 73.4 | 3:03 | 3:40 | 4:53 | 33.7 | 67.4 | 2:15 |
| 68.0 | 3:59 | 3:29 | 79.6 | 3:19 | 72.9 | 3:02 | 3:39 | 4:52 | 33.5 | 66.9 | 2:14 |
| 68.5 | 3:58 | 3:27 | 79.1 | 3:18 | 72.5 | 3:01 | 3:37 | 4:50 | 33.2 | 66.5 | 2:13 |
| 69.0 | 3:57 | 3:26 | 78.6 | 3:17 | 72.1 | 3:00 | 3:36 | 4:48 | 33.0 | 66.1 | 2:12 |
| 69.5 | 3:55 | 3:25 | 78.2 | 3:15 | 71.7 | 2:59 | 3:35 | 4:47 | 32.8 | 65.7 | 2:11 |
| 70.0 | 3:54 | 3:24 | 77.7 | 3:14 | 71.2 | 2:58 | 3:34 | 4:45 | 32.6 | 65.2 | 2:10 |
| 70.5 | 3:53 | 3:22 | 77.3 | 3:13 | 70.8 | 2:57 | 3:33 | 4:43 | 32.4 | 64.8 | 2:10 |
| 71.0 | 3:51 | 3:21 | 76.8 | 3:12 | 70.4 | 2:56 | 3:31 | 4:42 | 32.2 | 64.4 | 2:09 |
| 71.5 | 3:50 | 3:20 | 76.4 | 3:11 | 70.0 | 2:55 | 3:30 | 4:40 | 32.0 | 64.0 | 2:08 |
| 72.0 | 3:49 | 3:19 | 76.0 | 3:10 | 69.6 | 2:54 | 3:29 | 4:39 | 31.8 | 63.6 | 2:07 |
| 72.5 | 3:47 | 3:18 | 75.5 | 3:09 | 69.3 | 2:53 | 3:28 | 4:37 | 31.6 | 63.3 | 2:07 |
| 73.0 | 3:46 | 3:16 | 75.1 | 3:08 | 68.9 | 2:52 | 3:27 | 4:35 | 31.4 | 62.9 | 2:06 |
| 73.5 | 3:45 | 3:15 | 74.7 | 3:07 | 68.5 | 2:51 | 3:25 | 4:34 | 31.2 | 62.5 | 2:05 |
| 74.0 | 3:44 | 3:14 | 74.3 | 3:06 | 68.1 | 2:50 | 3:24 | 4:32 | 31.1 | 62.1 | 2:04 |
| 74.5 | 3:42 | 3:13 | 73.9 | 3:05 | 67.8 | 2:49 | 3:23 | 4:31 | 30.9 | 61.8 | 2:04 |
| 75.0 | 3:41 | 3:12 | 73.5 | 3:04 | 67.4 | 2:48 | 3:22 | 4:30 | 30.7 | 61.4 | 2:03 |
| 75.5 | 3:40 | 3:11 | 73.1 | 3:03 | 67.0 | 2:48 | 3:21 | 4:28 | 30.5 | 61.0 | 2:02 |
| 76.0 | 3:39 | 3:10 | 72.7 | 3:02 | 66.7 | 2:47 | 3:20 | 4:27 | 30.3 | 60.7 | 2:01 |
| 76.5 | 3:38 | 3:09 | 72.3 | 3:01 | 66.3 | 2:46 | 3:19 | 4:25 | 30.2 | 60.3 | 2:01 |
| 77.0 | 3:36 | 3:08 | 72.0 | 3:00 | 66.0 | 2:45 | 3:18 | 4:24 | 30.0 | 60.0 | 2:00 |
| 77.5 | 3:35 | 3:07 | 71.6 | 2:59 | 65.6 | 2:44 | 3:17 | 4:23 | 29.8 | 59.6 | 1:59 |
| 78.0 | 3:34 | 3:06 | 71.2 | 2:58 | 65.3 | 2:43 | 3:16 | 4:21 | 29.6 | 59.3 | 1:59 |
| 78.5 | 3:33 | 3:05 | 70.8 | 2:57 | 65.0 | 2:42 | 3:15 | 4:20 | 29.5 | 59.0 | 1:58 |
| 79.0 | 3:32 | 3:04 | 70.5 | 2:56 | 64.6 | 2:42 | 3:14 | 4:19 | 29.3 | 58.6 | 1:57 |
| 79.5 | 3:31 | 3:03 | 70.1 | 2:55 | 64.3 | 2:41 | 3:13 | 4:17 | 29.2 | 58.3 | 1:57 |
| 80.0 | 3:30 | 3:02 | 69.8 | 2:54 | 64.0 | 2:40 | 3:12 | 4:16 | 29.0 | 58.0 | 1:56 |
| 80.5 | 3:29 | 3:01 | 69.4 | 2:54 | 63.7 | 2:39 | 3:11 | 4:15 | 28.8 | 57.7 | 1:55 |
| 81.0 | 3:28 | 3:00 | 69.1 | 2:53 | 63.3 | 2:38 | 3:10 | 4:13 | 28.7 | 57.3 | 1:55 |
| 81.5 | 3:27 | 2:59 | 68.7 | 2:52 | 63.0 | 2:38 | 3:09 | 4:12 | 28.5 | 57.0 | 1:54 |
| 82.0 | 3:26 | 2:58 | 68.4 | 2:51 | 62.7 | 2:37 | 3:08 | 4:11 | 28.4 | 56.7 | 1:53 |
| 82.5 | 3:25 | 2:57 | 68.1 | 2:50 | 62.4 | 2:36 | 3:07 | 4:10 | 28.2 | 56.4 | 1:53 |
| 83.0 | 3:24 | 2:56 | 67.7 | 2:49 | 62.1 | 2:35 | 3:06 | 4:08 | 28.1 | 56.1 | 1:52 |
| 83.5 | 3:23 | 2:55 | 67.4 | 2:49 | 61.8 | 2:35 | 3:05 | 4:07 | 27.9 | 55.8 | 1:52 |
| 84.0 | 3:22 | 2:54 | 67.1 | 2:48 | 61.5 | 2:34 | 3:05 | 4:06 | 27.8 | 55.5 | 1:51 |
| 84.5 | 3:21 | 2:53 | 66.8 | 2:47 | 61.2 | 2:33 | 3:04 | 4:05 | 27.6 | 55.2 | 1:50 |
| 85.0 | 3:20 | 2:52 | 66.4 | 2:46 | 60.9 | 2:32 | 3:03 | 4:04 | 27.5 | 54.9 | 1:50 |