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

Badges Earned

Runnerdam

Weather

	Start		Finish
Description		Broken clouds		Broken clouds
Temperature	9.3 ℃		8.8 ℃
Feels like	7.6 ℃		7.0 ℃
Wind		NE 3.1 km/h		NE 3.0 km/h
Humidity	75%		79%
Pressure	1027 hPa		1027 hPa
Dew point	5.1 ℃		5.3 ℃
Cloudiness	75%		52%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance		Pace	Overall
1K 1.000m	5:43	5:43/km	352 of 1063
1 Mile 1.610m	9:10	5:42/km	310 of 1058
Deci Marathon 4.200m	23:07	5:30/km	156 of 1037
5K 5.000m	27:13	5:27/km	117 of 1003
5 Mile 8.050m	44:31	5:32/km	84 of 706

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