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
Pace6:08/km
ShoeNike Pegasus Turbo 2
Strava2865127991

Weather

StartFinish
DescriptionOvercast cloudsOvercast clouds
Temperature6.0 ℃6.0 ℃
Feels like6.0 ℃4.5 ℃
WindNE 1.0 km/hNE 2.1 km/h
Humidity89%89%
Pressure1003 hPa1004 hPa
Dew point4.3 ℃4.3 ℃
Cloudiness100%100%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • Kralingen-West
  • Rubroek
  • Oud-Crooswijk
  • Kralingse Bos
  • Kralingen-Oost

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:445:44/km309 of 871
1 Mile
1.610m
9:135:43/km275 of 866
Deci Marathon
4.200m
24:395:52/km327 of 851
5K
5.000m
29:385:56/km354 of 823
5 Mile
8.050m
49:116:07/km319 of 589

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:445:44/km5:445:44/km
2K2.000m11:315:46/km5:475:47/km
3K3.000m17:255:48/km5:545:54/km
4K4.000m23:265:52/km6:016:01/km
5K5.000m29:385:56/km6:126:12/km
6K6.000m35:415:57/km6:036:03/km
7K7.000m41:586:00/km6:176:17/km
8K8.000m48:496:06/km6:516:51/km
9K9.000m55:186:09/km6:296:29/km
9.026m55:266:08/km0:85:08/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