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 | |
| Pace | 5:30/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Mist | Mist | |||
| Temperature | 3.0 ℃ | 3.0 ℃ | |||
| Feels like | 0.4 ℃ | -0.4 ℃ | |||
| Wind | S 2.6 km/h | S 3.6 km/h | |||
| Humidity | 94% | 94% | |||
| Pressure | 1023 hPa | 1023 hPa | |||
| Dew point | 2.1 ℃ | 2.1 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:03 | 5:03/km | 40 of 960 | |||
| 1 Mile 1.610m | 8:13 | 5:06/km | 50 of 955 | |||
| Deci Marathon 4.200m | 21:59 | 5:14/km | 52 of 940 | |||
| 5K 5.000m | 26:14 | 5:15/km | 48 of 910 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:03 | 5:03/km | 5:03 | 5:03/km |
| 2K | 2.000m | 10:15 | 5:08/km | 5:12 | 5:12/km |
| 3K | 3.000m | 15:35 | 5:12/km | 5:20 | 5:20/km |
| 4K | 4.000m | 20:42 | 5:11/km | 5:07 | 5:07/km |
| 5K | 5.000m | 26:14 | 5:15/km | 5:32 | 5:32/km |
| 6K | 6.000m | 32:30 | 5:25/km | 6:16 | 6:16/km |
| 7K | 7.000m | 38:38 | 5:31/km | 6:08 | 6:08/km |
| 7.187m | 39:33 | 5:30/km | 0:55 | 4:54/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 91 bpm
Average: 159 bpm
Maximum: 175 bpm
Cadence
Elevation / Altitude
Minimum: -10m
Average: 21m
Maximum: 48m