Russ Hall
London · 42 years old
29 December 2018
Dalby Forest parkrun
30:01
9:40/mile
Average splits
| 1k | 6:00 |
| Mile | 9:40 |
| 3k | 18:01 |
| 5k | 30:01 |
Equivalent performances
| 1k | 5:27 |
| 1500 | 8:23 |
| Mile | 9:02 |
| 3k | 17:28 |
| 5k | 30:01 |
| 10k | 1:02:35 |
| 10 miles | 1:43:38 |
| Half-marathon | 2:18:05 |
| Marathon | 4:47:54 |
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 213%
Zone 335%
Zone 445%
Zone 54%
Training paces
Easy8%
Moderate3%
Tempo/threshold4%
VO2max4%
Speed/anaerobic81%