Rob Kaper's Training (Interval Run) in Rotterdam
Thursday 9 July 2020, 22:49 Rotterdam, NL
Interval
Schema: 15m warmup, 5x (5m z5, 3m z4), 5m cooldown. Halverwege de 4e sprint echter al thuis, rondje wat korter gehouden ivm wat kuitpijntjes.
Details
| Distance Recorded (GPS) | 7.136m | |
| Time (Watch) | 41:50 | |
| Pace | 5:52/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Broken clouds | |||
| Temperature | 17.1 ℃ | 17.0 ℃ | |||
| Feels like | 17.2 ℃ | 17.2 ℃ | |||
| Wind | SW 6.7 km/h | SW 5.1 km/h | |||
| Humidity | 90% | 93% | |||
| Pressure | 1010 hPa | 1010 hPa | |||
| Dew point | 15.4 ℃ | 15.9 ℃ | |||
| Cloudiness | 100% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:51 | 5:51/km | 455 of 1005 | |||
| 1 Mile 1.610m | 9:25 | 5:51/km | 429 of 1000 | |||
| Deci Marathon 4.200m | 24:17 | 5:47/km | 325 of 984 | |||
| 5K 5.000m | 28:58 | 5:48/km | 319 of 953 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:51 | 5:51/km | 5:51 | 5:51/km |
| 2K | 2.000m | 11:38 | 5:49/km | 5:47 | 5:47/km |
| 3K | 3.000m | 17:12 | 5:44/km | 5:34 | 5:34/km |
| 4K | 4.000m | 23:02 | 5:46/km | 5:50 | 5:50/km |
| 5K | 5.000m | 28:58 | 5:48/km | 5:56 | 5:56/km |
| 6K | 6.000m | 35:04 | 5:51/km | 6:06 | 6:06/km |
| 7K | 7.000m | 41:07 | 5:52/km | 6:03 | 6:03/km |
| 7.136m | 41:50 | 5:52/km | 0:43 | 5:16/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 91 bpm
Average: 167 bpm
Maximum: 185 bpm
Cadence
Elevation / Altitude
Minimum: -3m
Average: 9m
Maximum: 47m