Rob Kaper's Training (Interval Run) in Rotterdam
Friday 17 January 2020, 19:26 Rotterdam, NL
Training target: Interval
Snelheid viel me eigenlijk wat tegen, maar goed, daar ligt momenteel de focus ook niet.
Warmup: 13 minutes in zones 1-3.
Work: 2 x (4 minutes in zones 4-5 + 2 minutes in zone 3)
Cooldown: 5 minutes in zones 1-2.
Details
Distance Recorded (GPS) | 5.132m | |
Time (Watch) | 30:22 | |
Pace | 5:55/km | |
Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Overcast clouds | Overcast clouds | |||
Temperature | 7.0 ℃ | 6.9 ℃ | |||
Feels like | 2.3 ℃ | 2.7 ℃ | |||
Wind | W 9.8 km/h | W 7.7 km/h | |||
Humidity | 77% | 79% | |||
Pressure | 1015 hPa | 1015 hPa | |||
Dew point | 3.3 ℃ | 3.5 ℃ | |||
Cloudiness | 100% | 100% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:36 | 5:36/km | 230 of 941 | |||
1 Mile 1.610m | 9:01 | 5:36/km | 210 of 936 | |||
Deci Marathon 4.200m | 24:42 | 5:53/km | 364 of 921 | |||
5K 5.000m | 29:35 | 5:55/km | 375 of 891 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:36 | 5:36/km | 5:36 | 5:36/km |
2K | 2.000m | 11:17 | 5:39/km | 5:41 | 5:41/km |
3K | 3.000m | 16:55 | 5:38/km | 5:38 | 5:38/km |
4K | 4.000m | 23:04 | 5:46/km | 6:09 | 6:09/km |
5K | 5.000m | 29:35 | 5:55/km | 6:31 | 6:31/km |
5.132m | 30:22 | 5:55/km | 0:47 | 5:56/km |
Pace
Average pace for fastest three 5K activities are shown for comparison.
Heart Rate
Minimum: 102 bpm
Average: 171 bpm
Maximum: 185 bpm
Cadence
Elevation / Altitude
Minimum: -19m
Average: 12m
Maximum: 47m