Rob Kaper's Training (Interval Run) in Rotterdam
Thursday 8 April 2021, 19:22 Rotterdam, NL
Interval
10m WU, 5x (5m work + 1m rest). Work @ 4:52/km, 5:12, 5:47🚦, 5:19, 5:27.
5K 27:29 is voorlopig snelste van 2021, jammer van het stoplicht.
Details
| Distance Recorded (GPS) | 7.142m | |
| Time (Watch) | 39:20 | |
| Pace | 5:30/km | |
| Shoe | Saucony Endorpin Speed |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Few clouds | |||
| Temperature | 7.7 ℃ | 7.6 ℃ | |||
| Feels like | 5.2 ℃ | 4.5 ℃ | |||
| Wind | SW 4.1 km/h | SW 5.1 km/h | |||
| Humidity | 60% | 65% | |||
| Pressure | 1019 hPa | 1019 hPa | |||
| Dew point | 0.5 ℃ | 1.4 ℃ | |||
| Cloudiness | 100% | 20% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:40 | 5:40/km | 283 of 945 | |||
| 1 Mile 1.610m | 9:01 | 5:36/km | 215 of 941 | |||
| Deci Marathon 4.200m | 22:48 | 5:26/km | 111 of 925 | |||
| 5K 5.000m | 27:29 | 5:30/km | 125 of 895 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:40 | 5:40/km | 5:40 | 5:40/km |
| 2K | 2.000m | 11:01 | 5:31/km | 5:21 | 5:21/km |
| 3K | 3.000m | 16:11 | 5:24/km | 5:10 | 5:10/km |
| 4K | 4.000m | 21:29 | 5:22/km | 5:18 | 5:18/km |
| 5K | 5.000m | 27:29 | 5:30/km | 6:00 | 6:00/km |
| 6K | 6.000m | 32:54 | 5:29/km | 5:25 | 5:25/km |
| 7K | 7.000m | 38:34 | 5:31/km | 5:40 | 5:40/km |
| 7.142m | 39:20 | 5:30/km | 0:46 | 5:24/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 79 bpm
Average: 163 bpm
Maximum: 187 bpm
Cadence
Elevation / Altitude
Minimum: 4m
Average: 10m
Maximum: 16m