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 | Overcast clouds | Broken clouds | |||
| Temperature | 11.8 ℃ | 11.9 ℃ | |||
| Feels like | 11.4 ℃ | 11.4 ℃ | |||
| Wind | SW 9.0 km/h | SW 8.8 km/h | |||
| Humidity | 90% | 90% | |||
| Pressure | 1006 hPa | 1006 hPa | |||
| Dew point | 10.2 ℃ | 10.3 ℃ | |||
| Cloudiness | 100% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:07 | 5:07/km | 56 of 947 | |||
| 1 Mile 1.610m | 8:15 | 5:07/km | 54 of 943 | |||
| Deci Marathon 4.200m | 22:22 | 5:20/km | 73 of 927 | |||
| 5K 5.000m | 26:55 | 5:23/km | 89 of 897 | |||
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
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