Rob Kaper's Training (Interval Run) in Rotterdam

Friday 31 January 2020, 18:08

Rotterdam, NL

Training target: Interval

Laatste training voor zondag... ging eigenlijk best wel lekker.

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)		6.558m
Time (Watch)		36:23
Pace		5:33/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

	Start		Finish
Description		Light rain		Light rain
Temperature	11.8 ℃		11.8 ℃
Feels like	11.3 ℃		11.4 ℃
Wind		SW 9.0 km/h		SW 8.8 km/h
Humidity	89%		89%
Pressure	1007 hPa		1007 hPa
Dew point	10.0 ℃		10.1 ℃
Cloudiness	100%		75%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

Stadsdriehoek
Struisenburg
De Esch
Kralingen-Oost

Milestones

Distance		Pace	Overall
1K 1.000m	5:07	5:07/km	57 of 996
1 Mile 1.610m	8:15	5:07/km	56 of 991
Deci Marathon 4.200m	22:22	5:20/km	76 of 975
5K 5.000m	26:55	5:23/km	97 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:07	5:07/km	5:07	5:07/km
2K	2.000m	10:17	5:09/km	5:10	5:10/km
3K	3.000m	15:45	5:15/km	5:28	5:28/km
4K	4.000m	20:56	5:14/km	5:11	5:11/km
5K	5.000m	26:55	5:23/km	5:59	5:59/km
6K	6.000m	33:01	5:30/km	6:06	6:06/km
	6.558m	36:23	5:33/km	3:22	6:02/km

Pace

Training (Interval Run) in Rotterdam (split pace)
Training (Interval Run) in Rotterdam (average pace)
Ronde van West 2021 (16 Oct 2021)
Oosterscheldeloop 2024 (30 Mar 2024)
Lelieloop 2023 (29 May 2023)

Average pace for fastest three 6K activities are shown for comparison.

Heart Rate

Minimum: 72 bpm

Average: 151 bpm

Maximum: 178 bpm

Cadence

Elevation / Altitude

Minimum: -12m

Average: 6m

Maximum: 27m