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 | |
Pace | 5:39/km | |
Shoe | Nike Pegasus Turbo 2 | |
Strava | 2826457444 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Broken clouds | Clear sky | |||
Temperature | 9.3 ℃ | 7.4 ℃ | |||
Feels like | 7.6 ℃ | 5.7 ℃ | |||
Wind | NE 3.1 km/h | NE 2.6 km/h | |||
Humidity | 75% | 80% | |||
Pressure | 1026 hPa | 1027 hPa | |||
Dew point | 5.1 ℃ | 4.2 ℃ | |||
Cloudiness | 75% | 0% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Kralingen-West
- Rubroek
- Oud-Crooswijk
- Kralingse Bos
- Kralingen-Oost
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:43 | 5:43/km | 306 of 921 | |||
1 Mile 1.610m | 9:10 | 5:42/km | 268 of 916 | |||
Deci Marathon 4.200m | 23:07 | 5:30/km | 133 of 901 | |||
5K 5.000m | 27:13 | 5:27/km | 99 of 871 | |||
5 Mile 8.050m | 44:31 | 5:32/km | 75 of 625 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:43 | 5:43/km | 5:43 | 5:43/km |
2K | 2.000m | 11:19 | 5:40/km | 5:36 | 5:36/km |
3K | 3.000m | 16:36 | 5:32/km | 5:17 | 5:17/km |
4K | 4.000m | 22:04 | 5:31/km | 5:28 | 5:28/km |
5K | 5.000m | 27:13 | 5:27/km | 5:09 | 5:09/km |
6K | 6.000m | 32:50 | 5:28/km | 5:37 | 5:37/km |
7K | 7.000m | 38:26 | 5:29/km | 5:36 | 5:36/km |
8K | 8.000m | 44:09 | 5:31/km | 5:43 | 5:43/km |
9K | 9.000m | 50:48 | 5:39/km | 6:39 | 6:39/km |
9.036m | 51:01 | 5:39/km | 0:13 | 6:01/km |
Pace
Average pace for fastest three 9K activities are shown for comparison.
Heart Rate
Minimum: 91 bpm
Average: 167 bpm
Maximum: 184 bpm
Cadence
Elevation / Altitude
Minimum: -3m
Average: 5m
Maximum: 26m