Rob Kaper's Training (Interval Run) in Rotterdam
Thursday 1 July 2021, 23:31 Rotterdam, NL
Interval
10m WU, 2x (5m work + 1m rest), CD. Work @4:41/km, 4:48... dat viel niet tegen. Cooldown beetje fartlek gedaan, met al die lange lage hartslag loopjes kom ik veel te weinig aan tempo toe.
Details
| Distance Recorded (GPS) | 7.142m | |
| Time (Watch) | 40:00 | |
| Pace | 5:36/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Run around the Clock
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Broken clouds | |||
| Temperature | 14.4 ℃ | 14.7 ℃ | |||
| Feels like | 14.2 ℃ | 14.5 ℃ | |||
| Wind | SW 2.6 km/h | SW 2.6 km/h | |||
| Humidity | 89% | 89% | |||
| Pressure | 1017 hPa | 1017 hPa | |||
| Dew point | 12.6 ℃ | 12.9 ℃ | |||
| Cloudiness | 100% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingen-West
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:44 | 5:44/km | 361 of 1005 | |||
| 1 Mile 1.610m | 9:23 | 5:50/km | 402 of 1000 | |||
| Deci Marathon 4.200m | 22:55 | 5:27/km | 134 of 984 | |||
| 5K 5.000m | 27:56 | 5:35/km | 192 of 953 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:44 | 5:44/km | 5:44 | 5:44/km |
| 2K | 2.000m | 11:18 | 5:39/km | 5:34 | 5:34/km |
| 3K | 3.000m | 16:30 | 5:30/km | 5:12 | 5:12/km |
| 4K | 4.000m | 21:30 | 5:23/km | 5:00 | 5:00/km |
| 5K | 5.000m | 27:56 | 5:35/km | 6:26 | 6:26/km |
| 6K | 6.000m | 33:22 | 5:34/km | 5:26 | 5:26/km |
| 7K | 7.000m | 39:04 | 5:35/km | 5:42 | 5:42/km |
| 7.142m | 40:00 | 5:36/km | 0:56 | 6:34/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 77 bpm
Average: 161 bpm
Maximum: 187 bpm
Cadence
Elevation / Altitude
Minimum: 0m
Average: 7m
Maximum: 12m