Russ Hall
London · 42 years old
13 August 2021
Aviemore parkrun
17:42
5:42/mile
Average splits
| 1k | 3:32 |
| Mile | 5:42 |
| 3k | 10:37 |
| 5k | 17:42 |
Equivalent performances
| 1k | 3:13 |
| 1500 | 4:56 |
| Mile | 5:19 |
| 3k | 10:18 |
| 5k | 17:42 |
| 10k | 36:54 |
| 10 miles | 1:01:07 |
| Half-marathon | 1:21:25 |
| Marathon | 2:49:46 |
Training
Training for the eighteen weeks up to the race itself
- Total distance
- 274 miles
- Weekly distance
- 15 miles/ week
- Time
- 1h 53m/ week
- Days
- 4/ week
Weekly distance
Training zones
Zone 17%
Zone 29%
Zone 341%
Zone 439%
Zone 54%
Training paces
Easy46%
Moderate28%
Tempo/threshold14%
VO2max5%
Speed/anaerobic7%