Rob Kaper's Training (Interval Run) in Rotterdam

Friday 24 January 2020, 19:44
Rotterdam, NL

Training target: Interval

Kort maar krachtig. Als het geen training was geweest had m'n 5K PR zich zorgen moeten maken.

Warmup: 16 minutes in zones 1-3.
Work: 2 x (5 minutes in zones 4-5 + 2 minutes in zone 3)
Cooldown: 5 minutes in zones 1-2.

Details

Distance Recorded (GPS)7.187m
Time (Watch)39:33
Pace5:30/km
ShoeNike Pegasus Turbo 2
Strava3039784139

Weather

StartFinish
DescriptionMistMist
Temperature3.0 ℃3.0 ℃
Feels like0.4 ℃-0.4 ℃
WindS 2.6 km/hS 3.6 km/h
Humidity94%94%
Pressure1023 hPa1023 hPa
Dew point2.1 ℃2.1 ℃
Cloudiness100%100%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • De Esch
  • Kralingen-Oost

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:035:03/km34 of 824
1 Mile
1.610m
8:135:06/km42 of 819
Deci Marathon
4.200m
21:595:14/km39 of 804
5K
5.000m
26:145:15/km33 of 779

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:035:03/km5:035:03/km
2K2.000m10:155:08/km5:125:12/km
3K3.000m15:355:12/km5:205:20/km
4K4.000m20:425:11/km5:075:07/km
5K5.000m26:145:15/km5:325:32/km
6K6.000m32:305:25/km6:166:16/km
7K7.000m38:385:31/km6:086:08/km
7.187m39:335:30/km0:554:54/km

Pace

Average pace for fastest three 7K activities are shown for comparison.

Heart Rate

Average: 159 bpm
Maximum: 175 bpm
Minimum: 91 bpm

Cadence

Altitude