Russ Hall
London · 42 years old
25 December 2021
Dalby Forest parkrun
17:52
5:45/mile
Average splits
| 1k | 3:34 |
| Mile | 5:45 |
| 3k | 10:43 |
| 5k | 17:52 |
Equivalent performances
| 1k | 3:15 |
| 1500 | 4:59 |
| Mile | 5:22 |
| 3k | 10:24 |
| 5k | 17:52 |
| 10k | 37:15 |
| 10 miles | 1:01:41 |
| Half-marathon | 1:22:11 |
| Marathon | 2:51:22 |
Training
Training for the eighteen weeks up to the race itself
- Total distance
- 586 miles
- Weekly distance
- 33 miles/ week
- Time
- 3h 56m/ week
- Days
- 5/ week
Weekly distance
Training zones
Zone 15%
Zone 215%
Zone 340%
Zone 436%
Zone 55%
Training paces
Easy41%
Moderate30%
Tempo/threshold17%
VO2max6%
Speed/anaerobic6%