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
Pace5:55/km
ShoeNike Pegasus Turbo 2
Strava3002075368

Weather

StartFinish
DescriptionOvercast cloudsOvercast clouds
Temperature7.8 ℃7.8 ℃
Feels like3.9 ℃3.8 ℃
WindS 7.7 km/hS 8.2 km/h
Humidity80%80%
Pressure1025 hPa1025 hPa
Dew point4.5 ℃4.6 ℃
Cloudiness100%100%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:245:24/km102 of 824
1 Mile
1.610m
8:355:20/km72 of 819
Deci Marathon
4.200m
23:125:31/km124 of 804
5K
5.000m
27:415:32/km119 of 779
5 Mile
8.050m
47:425:56/km211 of 558

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:245:24/km5:245:24/km
2K2.000m10:475:24/km5:235:23/km
3K3.000m16:275:29/km5:405:40/km
4K4.000m21:445:26/km5:175:17/km
5K5.000m27:415:32/km5:575:57/km
6K6.000m33:425:37/km6:016:01/km
7K7.000m40:235:46/km6:416:41/km
8K8.000m47:235:55/km7:007:00/km
8.143m48:135:55/km0:505:50/km

Pace

Average pace for fastest three 8K activities are shown for comparison.

Heart Rate

Average: 155 bpm
Maximum: 189 bpm
Minimum: 94 bpm

Cadence

Altitude