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
Runnerdam
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 | 237 of 960 | |||
| 1 Mile 1.610m | 9:01 | 5:36/km | 218 of 955 | |||
| Deci Marathon 4.200m | 24:42 | 5:53/km | 376 of 940 | |||
| 5K 5.000m | 29:35 | 5:55/km | 388 of 910 | |||
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