Rob Kaper's Training (Interval Run) in Rotterdam
Wednesday 14 April 2021, 21:05 Rotterdam, NL
Interval
10m WU, 5x (6m work, 1:30m rest), CD. Work @ 5:30/km, 5:17, 5:34, 5:33, 5:32.
Tempo viel me beetje tegen, wel erg stabiel.
Details
Distance Recorded (GPS) | 9.248m | |
Time (Watch) | 52:52 | |
Pace | 5:43/km | |
Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Broken clouds | Clear sky | |||
Temperature | 5.6 ℃ | 4.9 ℃ | |||
Feels like | 2.1 ℃ | 2.0 ℃ | |||
Wind | N 5.0 km/h | N 3.6 km/h | |||
Humidity | 75% | 76% | |||
Pressure | 1031 hPa | 1031 hPa | |||
Dew point | 1.6 ℃ | 1.0 ℃ | |||
Cloudiness | 75% | 0% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Bos
- Kralingen-West
- Oud-Crooswijk
- Rubroek
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:31 | 5:31/km | 188 of 949 | |||
1 Mile 1.610m | 8:55 | 5:32/km | 178 of 945 | |||
Deci Marathon 4.200m | 23:17 | 5:33/km | 159 of 929 | |||
5K 5.000m | 28:03 | 5:37/km | 189 of 899 | |||
5 Mile 8.050m | 45:21 | 5:38/km | 111 of 641 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:31 | 5:31/km | 5:31 | 5:31/km |
2K | 2.000m | 11:03 | 5:32/km | 5:32 | 5:32/km |
3K | 3.000m | 16:43 | 5:34/km | 5:40 | 5:40/km |
4K | 4.000m | 22:15 | 5:34/km | 5:32 | 5:32/km |
5K | 5.000m | 28:03 | 5:37/km | 5:48 | 5:48/km |
6K | 6.000m | 33:43 | 5:37/km | 5:40 | 5:40/km |
7K | 7.000m | 39:25 | 5:38/km | 5:42 | 5:42/km |
8K | 8.000m | 45:03 | 5:38/km | 5:38 | 5:38/km |
9K | 9.000m | 51:09 | 5:41/km | 6:06 | 6:06/km |
9.248m | 52:52 | 5:43/km | 1:43 | 6:55/km |
Pace
Average pace for fastest three 9K activities are shown for comparison.
Heart Rate
Minimum: 94 bpm
Average: 164 bpm
Maximum: 183 bpm
Cadence
Elevation / Altitude
Minimum: -4m
Average: 5m
Maximum: 15m