Russ Hall
London · 42 years old
28 December 2019
Dalby Forest parkrun
21:30
6:55/mile
Average splits
| 1k | 4:18 |
| Mile | 6:55 |
| 3k | 12:54 |
| 5k | 21:30 |
Equivalent performances
| 1k | 3:54 |
| 1500 | 6:00 |
| Mile | 6:28 |
| 3k | 12:31 |
| 5k | 21:30 |
| 10k | 44:50 |
| 10 miles | 1:14:14 |
| Half-marathon | 1:38:54 |
| Marathon | 3:26:13 |
Training
Training for the eighteen weeks up to the race itself
- Total distance
- 263 miles
- Weekly distance
- 15 miles/ week
- Time
- 1h 47m/ week
- Days
- 3/ week
Weekly distance
Training zones
Zone 10%
Zone 23%
Zone 353%
Zone 442%
Zone 51%
Training paces
Easy13%
Moderate14%
Tempo/threshold27%
VO2max17%
Speed/anaerobic30%