Rob Kaper's Training (Interval Run) in Rotterdam
Wednesday 21 October 2020, 22:34 Rotterdam, NL
Interval
Nieuwe schoenen (Saucony Endorphin Speed) inlopen. Helemaal goedgekeurd want ging best aardig ondanks een litertje bier op en een beetje wind.
10m warmup, 4x 5m effort (4:57/km, 5:04/km, 5:20/km, 5:25/km) 2m rest.
Details
| Distance Recorded (GPS) | 7.256m | |
| Time (Watch) | 40:28 | |
| Pace | 5:35/km | |
| Shoe | Saucony Endorpin Speed |
Badges Earned
Runnerdam
1.21 Gigawatts
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Clear sky | |||
| Temperature | 15.6 ℃ | 14.8 ℃ | |||
| Feels like | 15.4 ℃ | 14.6 ℃ | |||
| Wind | SW 10.3 km/h | SW 7.2 km/h | |||
| Humidity | 84% | 85% | |||
| Pressure | 1003 hPa | 1005 hPa | |||
| Dew point | 12.9 ℃ | 12.3 ℃ | |||
| Cloudiness | 100% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:34 | 5:34/km | 218 of 947 | |||
| 1 Mile 1.610m | 8:59 | 5:35/km | 198 of 943 | |||
| Deci Marathon 4.200m | 22:37 | 5:23/km | 99 of 927 | |||
| 5K 5.000m | 27:09 | 5:26/km | 104 of 897 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:34 | 5:34/km | 5:34 | 5:34/km |
| 2K | 2.000m | 11:03 | 5:32/km | 5:29 | 5:29/km |
| 3K | 3.000m | 16:16 | 5:25/km | 5:13 | 5:13/km |
| 4K | 4.000m | 21:33 | 5:23/km | 5:17 | 5:17/km |
| 5K | 5.000m | 27:09 | 5:26/km | 5:36 | 5:36/km |
| 6K | 6.000m | 33:02 | 5:30/km | 5:53 | 5:53/km |
| 7K | 7.000m | 38:54 | 5:33/km | 5:52 | 5:52/km |
| 7.256m | 40:28 | 5:35/km | 1:34 | 6:07/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 84 bpm
Average: 166 bpm
Maximum: 184 bpm
Cadence
Elevation / Altitude
Minimum: -10m
Average: -2m
Maximum: 5m