Russ Hall
London · 42 years old
18 September 2021
Dalby Forest parkrun
18:20
5:54/mile
Average splits
| 1k | 3:40 |
| Mile | 5:54 |
| 3k | 11:00 |
| 5k | 18:20 |
Equivalent performances
| 1k | 3:20 |
| 1500 | 5:07 |
| Mile | 5:31 |
| 3k | 10:40 |
| 5k | 18:20 |
| 10k | 38:13 |
| 10 miles | 1:03:18 |
| Half-marathon | 1:24:20 |
| Marathon | 2:55:50 |
Training
Training for the eighteen weeks up to the race itself
- Total distance
- 371 miles
- Weekly distance
- 21 miles/ week
- Time
- 2h 29m/ week
- Days
- 5/ week
Weekly distance
Training zones
Zone 13%
Zone 27%
Zone 341%
Zone 444%
Zone 55%
Training paces
Easy32%
Moderate37%
Tempo/threshold18%
VO2max6%
Speed/anaerobic6%