Russ Hall
London · 42 years old
31 October 2020
Herne Hill Halloween Harriers Endurance Meeting
Personal best
9:42
5:12/mile
Average splits
| 1k | 3:14 |
| Mile | 5:12 |
| 3k | 9:42 |
Equivalent performances
| 1k | 3:02 |
| 1500 | 4:39 |
| Mile | 5:01 |
| 3k | 9:42 |
| 5k | 16:40 |
| 10k | 34:45 |
| 10 miles | 57:33 |
| Half-marathon | 1:16:41 |
| Marathon | 2:39:53 |
Training
Training for the eighteen weeks up to the race itself
- Total distance
- 636 miles
- Weekly distance
- 35 miles/ week
- Time
- 4h 18m/ week
- Days
- 5/ week
Weekly distance
Training zones
Zone 14%
Zone 211%
Zone 349%
Zone 434%
Zone 53%
Training paces
Easy56%
Moderate22%
Tempo/threshold14%
VO2max4%
Speed/anaerobic4%