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 | |
Strava | 4963996449 |
Badges Earned
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 | 144 of 924 | |||
1 Mile 1.610m | 8:47 | 5:27/km | 130 of 919 | |||
Deci Marathon 4.200m | 24:17 | 5:47/km | 296 of 904 | |||
5K 5.000m | 29:11 | 5:50/km | 314 of 874 |
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