Russ Hall
London · 42 years old
25 December 2018
Dalby Forest parkrun
20:35
6:38/mile
Average splits
| 1k | 4:07 |
| Mile | 6:38 |
| 3k | 12:21 |
| 5k | 20:35 |
Equivalent performances
| 1k | 3:44 |
| 1500 | 5:45 |
| Mile | 6:11 |
| 3k | 11:59 |
| 5k | 20:35 |
| 10k | 42:55 |
| 10 miles | 1:11:04 |
| Half-marathon | 1:34:41 |
| Marathon | 3:17:25 |
Training
Training for the eighteen weeks up to the race itself
- Total distance
- 190 miles
- Weekly distance
- 11 miles/ week
- Time
- 1h 28m/ week
- Days
- 2/ week
Weekly distance
Training zones
Zone 13%
Zone 214%
Zone 336%
Zone 444%
Zone 53%
Training paces
Easy35%
Moderate28%
Tempo/threshold25%
VO2max7%
Speed/anaerobic6%