Rob Kaper's Training (Interval Run) in Rotterdam
Friday 4 June 2021, 23:29
Rotterdam, NL
7.072m
42:49
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 | |
| Performance | 1.10 |
Badges Earned
Runnerdam
Run around the Clock
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Moderate 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% | 88% | |||
| Pressure | 1020 hPa | 1021 hPa | |||
| Dew point | 15.0 ℃ | 14.9 ℃ | |||
| 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 | 956 of 1151 | |||
| 1 Mile 1.610m | 10:16 | 6:23/km | 946 of 1146 | |||
| Deci Marathon 4.200m | 25:10 | 6:00/km | 531 of 1118 | |||
| 5K 5.000m | 29:49 | 5:58/km | 497 of 1078 | |||
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