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
Runnerdam
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 | 1032 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
- Rubroek
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:31 | 5:31/km | 207 of 1063 | |||
| 1 Mile 1.610m | 8:55 | 5:32/km | 195 of 1058 | |||
| Deci Marathon 4.200m | 23:17 | 5:33/km | 175 of 1037 | |||
| 5K 5.000m | 28:03 | 5:37/km | 208 of 1003 | |||
| 5 Mile 8.050m | 45:21 | 5:38/km | 123 of 706 | |||
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: 185 bpm
Cadence
Elevation / Altitude
Minimum: -4m
Average: 5m
Maximum: 15m