Rob Kaper's Training (Interval Run) in Rotterdam
Friday 4 June 2021, 23:29 Rotterdam, NL
Interval
15m WU, 5x (2m work, 1m rest), CD. Work @4:51/km, 4:40, 4:43, 4:52, 4:37.
Zo snel loop ik niet vaak, waren helaas maar stukjes van twee minuten met wandelminuut ertussen. Als ik dat ooit eens vijf of tien kilometer vol zou kunnen houden... Of 21 of 42. 😂
Details
| Distance Recorded (GPS) | 7.072m | |
| Time (Watch) | 42:49 | |
| Pace | 6:03/km | |
| Shoe | Saucony Endorpin Speed | |
| Strava | 5414163437 |
Badges Earned
Runnerdam
Run around the Clock
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light rain | Moderate rain | |||
| Temperature | 18.7 ℃ | 16.9 ℃ | |||
| Feels like | 18.7 ℃ | 16.9 ℃ | |||
| Wind | N 2.1 km/h | N 2.1 km/h | |||
| Humidity | 79% | 87% | |||
| Pressure | 1020 hPa | 1020 hPa | |||
| Dew point | 15.0 ℃ | 14.7 ℃ | |||
| Cloudiness | 40% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:23 | 6:23/km | 756 of 904 | |||
| 1 Mile 1.610m | 10:16 | 6:23/km | 744 of 899 | |||
| Deci Marathon 4.200m | 25:10 | 6:00/km | 422 of 884 | |||
| 5K 5.000m | 29:49 | 5:58/km | 394 of 854 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:23 | 6:23/km | 6:23 | 6:23/km |
| 2K | 2.000m | 12:44 | 6:22/km | 6:21 | 6:21/km |
| 3K | 3.000m | 18:30 | 6:10/km | 5:46 | 5:46/km |
| 4K | 4.000m | 24:12 | 6:03/km | 5:42 | 5:42/km |
| 5K | 5.000m | 29:49 | 5:58/km | 5:37 | 5:37/km |
| 6K | 6.000m | 36:20 | 6:03/km | 6:31 | 6:31/km |
| 7K | 7.000m | 42:27 | 6:04/km | 6:07 | 6:07/km |
| 7.072m | 42:49 | 6:03/km | 0:22 | 5:06/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 70 bpm
Average: 146 bpm
Maximum: 182 bpm
Cadence
Elevation / Altitude
Minimum: 3m
Average: 8m
Maximum: 12m