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 | |
Strava | 3080674696 |
Badges Earned
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 | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 4:50 | 4:50/km | 12 of 903 | |||
1 Mile 1.610m | 7:56 | 4:56/km | 20 of 898 | |||
Deci Marathon 4.200m | 21:05 | 5:01/km | 17 of 883 | |||
5K 5.000m | 24:58 | 5:00/km | 11 of 853 |
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