Rob Kaper's Training (Interval Run) in Rotterdam
Wednesday 17 March 2021, 20:11, St. Patrick's Day Rotterdam, NL
Interval
10m WU, 4x (6m work + 1m rest).
Iets te hard van start, warmup ging sneller dan interval stukjes, oeps. Voor het eerst dit jaar 5K in 30m, 29:11 met een minuutje stoplicht zelfs.
Details
| Distance Recorded (GPS) | 7.077m | |
| Time (Watch) | 41:47 | |
| Pace | 5:54/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Shamrock Runner
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Overcast clouds | |||
| Temperature | 6.1 ℃ | 5.9 ℃ | |||
| Feels like | 2.7 ℃ | 2.9 ℃ | |||
| Wind | N 5.0 km/h | N 4.1 km/h | |||
| Humidity | 82% | 79% | |||
| Pressure | 1028 hPa | 1029 hPa | |||
| Dew point | 3.3 ℃ | 2.6 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:27 | 5:27/km | 150 of 945 | |||
| 1 Mile 1.610m | 8:47 | 5:27/km | 135 of 941 | |||
| Deci Marathon 4.200m | 24:17 | 5:47/km | 304 of 925 | |||
| 5K 5.000m | 29:11 | 5:50/km | 323 of 895 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:27 | 5:27/km | 5:27 | 5:27/km |
| 2K | 2.000m | 10:55 | 5:28/km | 5:28 | 5:28/km |
| 3K | 3.000m | 16:35 | 5:32/km | 5:40 | 5:40/km |
| 4K | 4.000m | 22:25 | 5:36/km | 5:50 | 5:50/km |
| 5K | 5.000m | 29:11 | 5:50/km | 6:46 | 6:46/km |
| 6K | 6.000m | 35:12 | 5:52/km | 6:01 | 6:01/km |
| 7K | 7.000m | 41:23 | 5:55/km | 6:11 | 6:11/km |
| 7.077m | 41:47 | 5:54/km | 0:24 | 5:12/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 79 bpm
Average: 163 bpm
Maximum: 185 bpm
Cadence
Elevation / Altitude
Minimum: 1m
Average: 8m
Maximum: 16m