Rob Kaper's Training (Interval Run) in Rotterdam
Wednesday 14 October 2020, 23:28 Rotterdam, NL
Interval
10m warmup, 4x (5m run 1m rest), cooldown. Vierde interval overgeslagen, niet ontevreden over het tempo van de eerste drie (5:06, 5:17 en 5:19). Begint weer ergens op te lijken.
Details
| Distance Recorded (GPS) | 6.981m | |
| Time (Watch) | 40:15 | |
| Pace | 5:46/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Run around the Clock
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Overcast clouds | |||
| Temperature | 8.5 ℃ | 8.8 ℃ | |||
| Feels like | 7.3 ℃ | 6.7 ℃ | |||
| Wind | N 2.1 km/h | N 3.6 km/h | |||
| Humidity | 85% | 84% | |||
| Pressure | 1020 hPa | 1020 hPa | |||
| Dew point | 6.1 ℃ | 6.3 ℃ | |||
| Cloudiness | 0% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:59 | 5:59/km | 558 of 960 | |||
| 1 Mile 1.610m | 9:28 | 5:53/km | 440 of 955 | |||
| Deci Marathon 4.200m | 23:17 | 5:33/km | 161 of 940 | |||
| 5K 5.000m | 27:33 | 5:31/km | 136 of 910 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:59 | 5:59/km | 5:59 | 5:59/km |
| 2K | 2.000m | 11:28 | 5:44/km | 5:29 | 5:29/km |
| 3K | 3.000m | 16:47 | 5:36/km | 5:19 | 5:19/km |
| 4K | 4.000m | 22:16 | 5:34/km | 5:29 | 5:29/km |
| 5K | 5.000m | 27:33 | 5:31/km | 5:17 | 5:17/km |
| 6K | 6.000m | 34:13 | 5:42/km | 6:40 | 6:40/km |
| 6.981m | 40:15 | 5:46/km | 6:02 | 6:09/km |
Pace
Average pace for fastest three 6K activities are shown for comparison.
Heart Rate
Minimum: 78 bpm
Average: 167 bpm
Maximum: 188 bpm
Cadence
Elevation / Altitude
Minimum: 0m
Average: 5m
Maximum: 9m