Rob Kaper's Training (Interval Run) in Rotterdam
Tuesday 23 March 2021, 18:50 Rotterdam, NL
Interval
10m warmup, 4x (4m work + 1:30 rest), cooldown. Worksteps 5:09/km, 5:09, 5:56 (stoplicht) en 5:20, begint weer ergens op te lijken. Eerste 5K in 28:12 inclusief datzelfde stoplicht is ook weer een minuutje sneller dan vorige week.
Details
| Distance Recorded (GPS) | 7.118m | |
| Time (Watch) | 40:37 | |
| Pace | 5:42/km | |
| Shoe | Saucony Endorpin Speed |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Broken clouds | Overcast clouds | |||
| Temperature | 8.9 ℃ | 8.0 ℃ | |||
| Feels like | 7.6 ℃ | 6.7 ℃ | |||
| Wind | SW 2.4 km/h | SW 2.2 km/h | |||
| Humidity | 76% | 79% | |||
| Pressure | 1024 hPa | 1024 hPa | |||
| Dew point | 4.9 ℃ | 4.6 ℃ | |||
| Cloudiness | 83% | 89% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:37 | 5:37/km | 266 of 1063 | |||
| 1 Mile 1.610m | 9:06 | 5:39/km | 274 of 1058 | |||
| Deci Marathon 4.200m | 23:33 | 5:36/km | 214 of 1037 | |||
| 5K 5.000m | 28:12 | 5:38/km | 229 of 1003 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:37 | 5:37/km | 5:37 | 5:37/km |
| 2K | 2.000m | 11:11 | 5:36/km | 5:34 | 5:34/km |
| 3K | 3.000m | 16:34 | 5:31/km | 5:23 | 5:23/km |
| 4K | 4.000m | 22:07 | 5:32/km | 5:33 | 5:33/km |
| 5K | 5.000m | 28:12 | 5:38/km | 6:05 | 6:05/km |
| 6K | 6.000m | 34:04 | 5:41/km | 5:52 | 5:52/km |
| 7K | 7.000m | 40:08 | 5:44/km | 6:04 | 6:04/km |
| 7.118m | 40:37 | 5:42/km | 0:29 | 4:06/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 96 bpm
Average: 167 bpm
Maximum: 189 bpm
Cadence
Elevation / Altitude
Minimum: 5m
Average: 12m
Maximum: 17m