Rob Kaper's Training (Interval Run) in Rotterdam
Thursday 14 November 2019, 20:31 Rotterdam, NL
Interval
Brr, eerste twee km waren best fris.
Warmup: 13 minutes in zones 1-3.
Work: 4 x (6 minutes in zones 4-5 + 2 minutes in zone 3)
Cooldown: 5 minutes in zones 1-2.
Details
Distance Recorded (GPS) | 9.026m | |
Time (Watch) | 55:26 | |
Pace | 6:08/km | |
Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Overcast clouds | Overcast clouds | |||
Temperature | 6.0 ℃ | 6.0 ℃ | |||
Feels like | 6.0 ℃ | 4.5 ℃ | |||
Wind | NE 1.0 km/h | NE 2.1 km/h | |||
Humidity | 89% | 89% | |||
Pressure | 1003 hPa | 1004 hPa | |||
Dew point | 4.3 ℃ | 4.3 ℃ | |||
Cloudiness | 100% | 100% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- Kralingen-West
- Rubroek
- Oud-Crooswijk
- Kralingse Bos
- Kralingen-Oost
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:44 | 5:44/km | 336 of 949 | |||
1 Mile 1.610m | 9:13 | 5:43/km | 299 of 945 | |||
Deci Marathon 4.200m | 24:39 | 5:52/km | 359 of 929 | |||
5K 5.000m | 29:38 | 5:56/km | 389 of 899 | |||
5 Mile 8.050m | 49:11 | 6:07/km | 344 of 641 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:44 | 5:44/km | 5:44 | 5:44/km |
2K | 2.000m | 11:31 | 5:46/km | 5:47 | 5:47/km |
3K | 3.000m | 17:25 | 5:48/km | 5:54 | 5:54/km |
4K | 4.000m | 23:26 | 5:52/km | 6:01 | 6:01/km |
5K | 5.000m | 29:38 | 5:56/km | 6:12 | 6:12/km |
6K | 6.000m | 35:41 | 5:57/km | 6:03 | 6:03/km |
7K | 7.000m | 41:58 | 6:00/km | 6:17 | 6:17/km |
8K | 8.000m | 48:49 | 6:06/km | 6:51 | 6:51/km |
9K | 9.000m | 55:18 | 6:09/km | 6:29 | 6:29/km |
9.026m | 55:26 | 6:08/km | 0:8 | 5:08/km |
Pace
Average pace for fastest three 9K activities are shown for comparison.
Heart Rate
Minimum: 102 bpm
Average: 158 bpm
Maximum: 184 bpm
Cadence
Elevation / Altitude
Minimum: -18m
Average: -1m
Maximum: 44m