Russ Hall
London · 42 years old
20 April 2019
Dalby Forest parkrun
18:33
5:58/mile
Average splits
| 1k | 3:43 |
| Mile | 5:58 |
| 3k | 11:08 |
| 5k | 18:33 |
Equivalent performances
| 1k | 3:22 |
| 1500 | 5:11 |
| Mile | 5:35 |
| 3k | 10:48 |
| 5k | 18:33 |
| 10k | 38:41 |
| 10 miles | 1:04:03 |
| Half-marathon | 1:25:20 |
| Marathon | 2:57:55 |
Training
Training for the eighteen weeks up to the race itself
- Total distance
- 380 miles
- Weekly distance
- 21 miles/ week
- Time
- 2h 44m/ week
- Days
- 4/ week
Weekly distance
Training zones
Zone 11%
Zone 28%
Zone 335%
Zone 450%
Zone 56%
Training paces
Easy52%
Moderate30%
Tempo/threshold13%
VO2max3%
Speed/anaerobic2%