Rob Kaper's Training (Interval Run) in Rotterdam
Tuesday 22 October 2019, 22:07 Rotterdam, NL
Interval
Warmup: 13 minutes in zones 1-3.
Work: 4 x (6 minutes in zones 4-5 + 2 minutes in zone 3)
Cooldown: 5 minutes in zones 1-2.
Details
Distance Recorded (GPS) | 7.703m | |
Time (Watch) | 46:48 | |
Pace | 6:05/km | |
Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Fog | Fog | |||
Temperature | 8.4 ℃ | 7.3 ℃ | |||
Feels like | 8.4 ℃ | 7.3 ℃ | |||
Wind | SE 1.0 km/h | SE 0.5 km/h | |||
Humidity | 93% | 93% | |||
Pressure | 1023 hPa | 1023 hPa | |||
Dew point | 7.3 ℃ | 6.2 ℃ | |||
Cloudiness | 40% | 0% |
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 6:41 | 6:41/km | 858 of 941 | |||
1 Mile 1.610m | 10:28 | 6:30/km | 818 of 936 | |||
Deci Marathon 4.200m | 25:15 | 6:01/km | 465 of 921 | |||
5K 5.000m | 30:13 | 6:03/km | 475 of 891 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 6:41 | 6:41/km | 6:41 | 6:41/km |
2K | 2.000m | 12:54 | 6:27/km | 6:13 | 6:13/km |
3K | 3.000m | 18:16 | 6:05/km | 5:22 | 5:22/km |
4K | 4.000m | 24:13 | 6:03/km | 5:57 | 5:57/km |
5K | 5.000m | 30:13 | 6:03/km | 6:00 | 6:00/km |
6K | 6.000m | 35:59 | 6:00/km | 5:46 | 5:46/km |
7K | 7.000m | 41:33 | 5:56/km | 5:34 | 5:34/km |
7.703m | 46:48 | 6:05/km | 5:15 | 7:28/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 89 bpm
Average: 156 bpm
Maximum: 181 bpm
Cadence
Elevation / Altitude
Minimum: -6m
Average: 6m
Maximum: 31m