Rob Kaper's Training (Interval Run) in Rotterdam
Thursday 26 November 2020, 23:06 Rotterdam, NL
Natte voeten Interval ๐ง๏ธ
10m warmup, 5x (3m run / 1m rest), cooldown.
Eerste twee en laatste sprintjes lekker snel, drie en vier niet echt in goed ritme kunnen komen.
Details
| Distance Recorded (GPS) | 6.694m | |
| Time (Watch) | 39:03 | |
| Pace | 5:50/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light rain | Light rain | |||
| Temperature | 7.9 โ | 7.8 โ | |||
| Feels like | 6.7 โ | 7.1 โ | |||
| Wind | NE 2.1 km/h | NE 1.5 km/h | |||
| Humidity | 94% | 92% | |||
| Pressure | 1021 hPa | 1021 hPa | |||
| Dew point | 7.0 โ | 6.5 โ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Centrum
- Nieuwe Werk
- Dijkzigt
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:45 | 5:45/km | 375 of 996 | |||
| 1 Mile 1.610m | 9:15 | 5:45/km | 332 of 991 | |||
| Deci Marathon 4.200m | 23:50 | 5:40/km | 254 of 975 | |||
| 5K 5.000m | 28:27 | 5:41/km | 261 of 944 | |||
Watch Splits
| Name | Distance | Time | Average Pace | ฮ Time | ฮ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:45 | 5:45/km | 5:45 | 5:45/km |
| 2K | 2.000m | 11:21 | 5:41/km | 5:36 | 5:36/km |
| 3K | 3.000m | 16:42 | 5:34/km | 5:21 | 5:21/km |
| 4K | 4.000m | 22:40 | 5:40/km | 5:58 | 5:58/km |
| 5K | 5.000m | 28:27 | 5:41/km | 5:47 | 5:47/km |
| 6K | 6.000m | 34:33 | 5:46/km | 6:06 | 6:06/km |
| 6.694m | 39:03 | 5:50/km | 4:30 | 6:29/km |
Pace
- Training (Interval Run) in Rotterdam (split pace)
- Training (Interval Run) in Rotterdam (average pace)
- Ronde van West 2021 (16 Oct 2021)
- Oosterscheldeloop 2024 (30 Mar 2024)
- Lelieloop 2023 (29 May 2023)
Average pace for fastest three 6K activities are shown for comparison.
Heart Rate
Minimum: 103 bpm
Average: 169 bpm
Maximum: 187 bpm
Cadence
Elevation / Altitude
Minimum: -23m
Average: -13m
Maximum: -6m