Rob Kaper's Training (Interval Run) in Rotterdam
Saturday 11 January 2020, 16:39 Rotterdam, NL
Training target: Interval
Interval paces 5:05, 5:34, 5:51. Mag wel wat consistenter maar laatste interval was dan ook twee maanden terug (!) 14 november.
Warmup: 16 minutes in zones 1-3.
Work: 3 x (5 minutes in zones 4-5 + 2 minutes in zone 3)
Cooldown: 5 minutes in zones 1-2.
Details
Distance Recorded (GPS) | 8.143m | |
Time (Watch) | 48:13 | |
Pace | 5:55/km | |
Shoe | Nike Pegasus Turbo 2 | |
Strava | 3002075368 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Overcast clouds | Overcast clouds | |||
Temperature | 7.8 ℃ | 7.8 ℃ | |||
Feels like | 3.9 ℃ | 3.8 ℃ | |||
Wind | S 7.7 km/h | S 8.2 km/h | |||
Humidity | 80% | 80% | |||
Pressure | 1025 hPa | 1025 hPa | |||
Dew point | 4.5 ℃ | 4.6 ℃ | |||
Cloudiness | 100% | 100% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- Kralingen-West
- Rubroek
- Oud-Crooswijk
- Kralingen-Oost
- Kralingse Bos
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:24 | 5:24/km | 117 of 921 | |||
1 Mile 1.610m | 8:35 | 5:20/km | 83 of 916 | |||
Deci Marathon 4.200m | 23:12 | 5:31/km | 144 of 901 | |||
5K 5.000m | 27:41 | 5:32/km | 137 of 871 | |||
5 Mile 8.050m | 47:42 | 5:56/km | 242 of 625 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:24 | 5:24/km | 5:24 | 5:24/km |
2K | 2.000m | 10:47 | 5:24/km | 5:23 | 5:23/km |
3K | 3.000m | 16:27 | 5:29/km | 5:40 | 5:40/km |
4K | 4.000m | 21:44 | 5:26/km | 5:17 | 5:17/km |
5K | 5.000m | 27:41 | 5:32/km | 5:57 | 5:57/km |
6K | 6.000m | 33:42 | 5:37/km | 6:01 | 6:01/km |
7K | 7.000m | 40:23 | 5:46/km | 6:41 | 6:41/km |
8K | 8.000m | 47:23 | 5:55/km | 7:00 | 7:00/km |
8.143m | 48:13 | 5:55/km | 0:50 | 5:50/km |
Pace
Average pace for fastest three 8K activities are shown for comparison.
Heart Rate
Minimum: 94 bpm
Average: 155 bpm
Maximum: 189 bpm
Cadence
Elevation / Altitude
Minimum: -12m
Average: 0m
Maximum: 44m