Rob Kaper's Training (Interval Run) in Schouwen-Duiveland
Sunday 18 April 2021, 11:43 Schouwen-Duiveland, NL
Interval
10m WU, 6x (5m work + 1m rest). Work @ 5:30/km, 5:33, 5:12, 5:48, 5:55, 5:38. Na 5k iets rustiger aan gedaan dus, mag ook wel na gisteren 22k.
Details
| Distance Recorded (GPS) | 8.075m | |
| Time (Watch) | 45:17 | |
| Pace | 5:36/km | |
| Shoe | Saucony Endorpin Speed |
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Overcast clouds | |||
| Temperature | 9.2 ℃ | 10.0 ℃ | |||
| Feels like | 7.2 ℃ | 8.2 ℃ | |||
| Wind | NW 3.6 km/h | NW 3.6 km/h | |||
| Humidity | 76% | 73% | |||
| Pressure | 1024 hPa | 1024 hPa | |||
| Dew point | 5.2 ℃ | 5.4 ℃ | |||
| Cloudiness | 95% | 95% | |||
Route
Cities, Municipalities & Boroughs Visited
Schouwen-Duiveland
- Woonerf
- Burgh-Haamstede
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:10 | 5:10/km | 65 of 960 | |||
| 1 Mile 1.610m | 8:29 | 5:16/km | 81 of 955 | |||
| Deci Marathon 4.200m | 23:04 | 5:30/km | 138 of 940 | |||
| 5K 5.000m | 27:13 | 5:27/km | 110 of 910 | |||
| 5 Mile 8.050m | 45:07 | 5:36/km | 100 of 646 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:10 | 5:10/km | 5:10 | 5:10/km |
| 2K | 2.000m | 10:38 | 5:19/km | 5:28 | 5:28/km |
| 3K | 3.000m | 16:20 | 5:27/km | 5:42 | 5:42/km |
| 4K | 4.000m | 22:00 | 5:30/km | 5:40 | 5:40/km |
| 5K | 5.000m | 27:13 | 5:27/km | 5:13 | 5:13/km |
| 6K | 6.000m | 33:06 | 5:31/km | 5:53 | 5:53/km |
| 7K | 7.000m | 39:06 | 5:35/km | 6:00 | 6:00/km |
| 8K | 8.000m | 44:50 | 5:36/km | 5:44 | 5:44/km |
| 8.075m | 45:17 | 5:36/km | 0:27 | 6:00/km |
Pace
Average pace for fastest three 8K activities are shown for comparison.
Heart Rate
Minimum: 77 bpm
Average: 163 bpm
Maximum: 183 bpm
Cadence
Elevation / Altitude
Minimum: -2m
Average: 6m
Maximum: 20m