Rob Kaper's Training (Interval Run) in Rotterdam

Tuesday 29 October 2019, 17:25
Rotterdam, NL

Interval

Zo, dat ging best rap. De vier werkstukjes van zes minuten in 4:50/km, 5:10/km, 5:13/km en 5:25/km. Dat moet nog iets vlakker, maar als het zaterdag net zo lekker gaat zit er misschien toch een PR in op de 10km.

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)9.036m
Time (Watch)51:01
Pace5:39/km
ShoeNike Pegasus Turbo 2
Strava2826457444

Weather

StartFinish
DescriptionBroken cloudsClear sky
Temperature9.3 ℃7.4 ℃
Feels like7.6 ℃5.7 ℃
WindNE 3.1 km/hNE 2.6 km/h
Humidity75%80%
Pressure1026 hPa1027 hPa
Dew point5.1 ℃4.2 ℃
Cloudiness75%0%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Kralingen-West
  • Rubroek
  • Oud-Crooswijk
  • Kralingse Bos
  • Kralingen-Oost

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:435:43/km279 of 828
1 Mile
1.610m
9:105:42/km240 of 823
Deci Marathon
4.200m
23:075:30/km115 of 808
5K
5.000m
27:135:27/km83 of 783
5 Mile
8.050m
44:315:32/km64 of 561

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:435:43/km5:435:43/km
2K2.000m11:195:40/km5:365:36/km
3K3.000m16:365:32/km5:175:17/km
4K4.000m22:045:31/km5:285:28/km
5K5.000m27:135:27/km5:095:09/km
6K6.000m32:505:28/km5:375:37/km
7K7.000m38:265:29/km5:365:36/km
8K8.000m44:095:31/km5:435:43/km
9K9.000m50:485:39/km6:396:39/km
9.036m51:015:39/km0:136:01/km

Pace

Average pace for fastest three 9K activities are shown for comparison.

Heart Rate

Average: 167 bpm
Maximum: 184 bpm
Minimum: 91 bpm

Cadence

Altitude