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

Badges Earned

Runnerdam

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		Pace	Overall
1K 1.000m	5:24	5:24/km	127 of 961
1 Mile 1.610m	8:35	5:20/km	88 of 956
Deci Marathon 4.200m	23:12	5:31/km	155 of 941
5K 5.000m	27:41	5:32/km	148 of 911
5 Mile 8.050m	47:42	5:56/km	250 of 647

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