Rob Kaper's Training (Interval Run) in Rotterdam

Friday 7 February 2020, 23:33

Rotterdam, NL

Training target: Interval (5K PR 😀)

Interval maar eigenlijk ook weer niet, de start ging al zo rap dat ik ruim onder PR schema zat dus het eerste rustige stukje toch wel wat tempo gehouden en het tweede zelfs voluit, want... m'n sub-25 5K is binnen met 24:58! (Strava maakt er 24:54 van maar ik hanteer zelf m'n Polar data).

Onofficieel natuurlijk maar dat mag de pret niet drukken, precies een minuut van m'n PR af!

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)		7.143m
Time (Watch)		38:02
Pace		5:19/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

A runner in a dark night with a clock face

Run around the Clock

Weather

	Start		Finish
Description		Clear sky		Overcast clouds
Temperature	5.2 ℃		5.0 ℃
Feels like	1.2 ℃		0.9 ℃
Wind		S 5.7 km/h		S 6.0 km/h
Humidity	75%		74%
Pressure	1018 hPa		1018 hPa
Dew point	1.1 ℃		0.8 ℃
Cloudiness	0%		100%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

Stadsdriehoek
Struisenburg
De Esch
Kralingen-Oost

Milestones

Distance		Pace	Overall
1K 1.000m	4:50	4:50/km	12 of 945
1 Mile 1.610m	7:56	4:56/km	20 of 941
Deci Marathon 4.200m	21:05	5:01/km	17 of 925
5K 5.000m	24:58	5:00/km	11 of 895

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	4:50	4:50/km	4:50	4:50/km
2K	2.000m	9:55	4:58/km	5:05	5:05/km
3K	3.000m	14:55	4:58/km	5:00	5:00/km
4K	4.000m	19:57	4:59/km	5:02	5:02/km
5K	5.000m	24:58	5:00/km	5:01	5:01/km
6K	6.000m	31:09	5:12/km	6:11	6:11/km
7K	7.000m	37:11	5:19/km	6:02	6:02/km
	7.143m	38:02	5:19/km	0:51	5:57/km

Pace

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

Heart Rate

Minimum: 81 bpm

Average: 159 bpm

Maximum: 178 bpm

Cadence

Elevation / Altitude

Minimum: -10m

Average: 2m

Maximum: 31m