Rob Kaper's Training (Interval Run) in Delft
Saturday 14 August 2021, 13:23 Delft, NL
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 | |
Strava | 5790753282 |
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Few clouds | Scattered clouds | |||
Temperature | 21.2 ℃ | 21.8 ℃ | |||
Feels like | 21.2 ℃ | 21.8 ℃ | |||
Wind | W 5.1 km/h | W 4.6 km/h | |||
Humidity | 69% | 66% | |||
Pressure | 1020 hPa | 1020 hPa | |||
Dew point | 15.3 ℃ | 15.2 ℃ | |||
Cloudiness | 20% | 40% |
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:37 | 5:37/km | 220 of 853 | |||
1 Mile 1.610m | 9:04 | 5:38/km | 211 of 848 | |||
Deci Marathon 4.200m | 24:04 | 5:44/km | 251 of 833 | |||
5K 5.000m | 28:50 | 5:46/km | 246 of 806 | |||
5 Mile 8.050m | 48:33 | 6:02/km | 269 of 578 |
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