Rob Kaper's Training (Interval Run) in Delft
Saturday 14 August 2021, 13:23
Delft, NL
8.894m
54:06
W05D6 - Intervals 🥵
10m WU, 3x (10m Z4 + 1:30 rest). Work @5:27/km, 5:54, 5:55.
Wilde eigenlijk nog door naar Dobbeplas maar Bieslandseweg was afgesloten, bij Hoeve Biesland liep het dood en het was eigenlijk ook wel genoeg zo. Of het nu vermoeidheid of benauwdheid was, meer zat er ook niet in vandaag.
Details
| Distance Recorded (GPS) | 8.894m | |
| Time (Watch) | 54:06 | |
| Pace | 6:05/km | |
| Shoe | Saucony Endorpin Speed | |
| Performance | 1.00 |
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Few clouds | Scattered clouds | |||
| Temperature | 21.2 ℃ | 21.8 ℃ | |||
| Feels like | 21.2 ℃ | 21.7 ℃ | |||
| Wind | W 5.1 km/h | W 4.6 km/h | |||
| Humidity | 69% | 66% | |||
| Pressure | 1020 hPa | 1020 hPa | |||
| Dew point | 15.3 ℃ | 15.1 ℃ | |||
| Cloudiness | 20% | 40% | |||
Route
Cities, Municipalities & Boroughs Visited
Delft
Pijnacker-Nootdorp
- Delfgauw
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:37 | 5:37/km | 283 of 1137 | |||
| 1 Mile 1.610m | 9:04 | 5:38/km | 274 of 1132 | |||
| Deci Marathon 4.200m | 24:04 | 5:44/km | 325 of 1104 | |||
| 5K 5.000m | 28:50 | 5:46/km | 326 of 1065 | |||
| 5 Mile 8.050m | 48:33 | 6:02/km | 341 of 740 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:37 | 5:37/km | 5:37 | 5:37/km |
| 2K | 2.000m | 11:22 | 5:41/km | 5:45 | 5:45/km |
| 3K | 3.000m | 17:00 | 5:40/km | 5:38 | 5:38/km |
| 4K | 4.000m | 22:57 | 5:44/km | 5:57 | 5:57/km |
| 5K | 5.000m | 28:50 | 5:46/km | 5:53 | 5:53/km |
| 6K | 6.000m | 35:25 | 5:54/km | 6:35 | 6:35/km |
| 7K | 7.000m | 41:25 | 5:55/km | 6:00 | 6:00/km |
| 8K | 8.000m | 48:12 | 6:02/km | 6:47 | 6:47/km |
| 8.894m | 54:06 | 6:05/km | 5:54 | 6:36/km |
Pace
Average pace for fastest three 8K activities are shown for comparison.
Heart Rate
Minimum: 87 bpm
Average: 162 bpm
Maximum: 179 bpm
Cadence
Elevation / Altitude
Minimum: -4m
Average: 1m
Maximum: 7m