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

Badges Earned

Runnerdam

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		Pace	Overall
1K 1.000m	5:42	5:42/km	317 of 961
1 Mile 1.610m	9:18	5:47/km	346 of 956
Deci Marathon 4.200m	23:59	5:43/km	264 of 941
5K 5.000m	29:16	5:51/km	343 of 911
5 Mile 8.050m	48:32	6:02/km	299 of 647

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