Rob Kaper's Training (Interval Run) in Rotterdam
Wednesday 31 March 2021, 20:18 Rotterdam, NL
Interval
10m WU, 3x (8m work + 2m rest), ~15m CD.
Interval zelf ging nog wel (5:31/km, 5:59🚦en 5:37), ondanks de warmte en 8 minuten (!) work steps. Eenmaal afgeremd bij de cooldown was het niet meer leuk.
Details
Distance Recorded (GPS) | 9.126m | |
Time (Watch) | 55:56 | |
Pace | 6:08/km | |
Shoe | Nike Pegasus Turbo 2 | |
Strava | 5045899507 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Clear sky | Clear sky | |||
Temperature | 18.4 ℃ | 16.6 ℃ | |||
Feels like | 17.5 ℃ | 15.8 ℃ | |||
Wind | NW 1.0 km/h | NW 1.0 km/h | |||
Humidity | 47% | 56% | |||
Pressure | 1019 hPa | 1019 hPa | |||
Dew point | 6.9 ℃ | 7.8 ℃ | |||
Cloudiness | 0% | 0% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Bos
- Kralingen-West
- Rubroek
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:42 | 5:42/km | 289 of 903 | |||
1 Mile 1.610m | 9:18 | 5:47/km | 319 of 898 | |||
Deci Marathon 4.200m | 23:59 | 5:43/km | 242 of 883 | |||
5K 5.000m | 29:16 | 5:51/km | 313 of 853 | |||
5 Mile 8.050m | 48:32 | 6:02/km | 279 of 611 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:42 | 5:42/km | 5:42 | 5:42/km |
2K | 2.000m | 11:28 | 5:44/km | 5:46 | 5:46/km |
3K | 3.000m | 16:57 | 5:39/km | 5:29 | 5:29/km |
4K | 4.000m | 22:57 | 5:44/km | 6:00 | 6:00/km |
5K | 5.000m | 29:16 | 5:51/km | 6:19 | 6:19/km |
6K | 6.000m | 35:03 | 5:51/km | 5:47 | 5:47/km |
7K | 7.000m | 41:11 | 5:53/km | 6:08 | 6:08/km |
8K | 8.000m | 48:10 | 6:01/km | 6:59 | 6:59/km |
9K | 9.000m | 54:45 | 6:05/km | 6:35 | 6:35/km |
9.126m | 55:56 | 6:08/km | 1:11 | 9:23/km |
Pace
Average pace for fastest three 9K activities are shown for comparison.
Heart Rate
Minimum: 82 bpm
Average: 160 bpm
Maximum: 183 bpm
Cadence
Elevation / Altitude
Minimum: -3m
Average: 3m
Maximum: 12m