Rob Kaper's Training (Interval Run) in Rotterdam
Friday 23 April 2021, 18:28 Rotterdam, NL
Interval
15m WU, 5x (3m work, 90s rest). Work @ 5:15/km, 5:08, 5:14, 5:37, 5:16. Kweenie waarom maar het wil momenteel gewoon niet sneller. 😭
Details
| Distance Recorded (GPS) | 7.575m | |
| Time (Watch) | 43:58 | |
| Pace | 5:48/km | |
| Shoe | Saucony Endorpin Speed |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Clear sky | |||
| Temperature | 13.6 ℃ | 12.2 ℃ | |||
| Feels like | 12.4 ℃ | 10.9 ℃ | |||
| Wind | N 3.6 km/h | N 5.0 km/h | |||
| Humidity | 54% | 56% | |||
| Pressure | 1029 hPa | 1029 hPa | |||
| Dew point | 4.4 ℃ | 3.6 ℃ | |||
| Cloudiness | 0% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Cool
- Centrum
- CS-Kwartier
- Provenierswijk
- Agniesebuurt
- Blijdorp
- Bergpolder
- Liskwartier
- Oude Noorden
- Oud-Crooswijk
- Rubroek
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:40 | 5:40/km | 315 of 1063 | |||
| 1 Mile 1.610m | 9:28 | 5:53/km | 480 of 1058 | |||
| Deci Marathon 4.200m | 23:56 | 5:42/km | 279 of 1037 | |||
| 5K 5.000m | 28:21 | 5:40/km | 252 of 1003 | |||
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 | 11:37 | 5:49/km | 5:57 | 5:57/km |
| 3K | 3.000m | 17:12 | 5:44/km | 5:35 | 5:35/km |
| 4K | 4.000m | 22:37 | 5:39/km | 5:25 | 5:25/km |
| 5K | 5.000m | 28:21 | 5:40/km | 5:44 | 5:44/km |
| 6K | 6.000m | 34:07 | 5:41/km | 5:46 | 5:46/km |
| 7K | 7.000m | 40:21 | 5:46/km | 6:14 | 6:14/km |
| 7.575m | 43:58 | 5:48/km | 3:37 | 6:17/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 85 bpm
Average: 166 bpm
Maximum: 186 bpm
Cadence
Elevation / Altitude
Minimum: -17m
Average: -10m
Maximum: -5m