Rob Kaper's Training (Interval Run) in Rotterdam
Friday 23 July 2021, 23:42 Rotterdam, NL
W03D5 - Intervals 🥳
Na bijna tweeënhalf jaar hardlopen voor het eerst een verjaardagsloopje.
10m WU, 2x (10m Z4 + 2m rest), CD. Work @5:01/km, 5:13.
Details
| Distance Recorded (GPS) | 7.945m | |
| Time (Watch) | 45:03 | |
| Pace | 5:40/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Run around the Clock
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Overcast clouds | |||
| Temperature | 17.5 ℃ | 17.0 ℃ | |||
| Feels like | 17.4 ℃ | 16.9 ℃ | |||
| Wind | NE 4.7 km/h | NE 4.7 km/h | |||
| Humidity | 81% | 82% | |||
| Pressure | 1014 hPa | 1014 hPa | |||
| Dew point | 14.2 ℃ | 13.9 ℃ | |||
| Cloudiness | 94% | 94% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:43 | 5:43/km | 356 of 1063 | |||
| 1 Mile 1.610m | 9:12 | 5:43/km | 325 of 1058 | |||
| Deci Marathon 4.200m | 23:20 | 5:33/km | 183 of 1037 | |||
| 5K 5.000m | 27:36 | 5:31/km | 152 of 1003 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:43 | 5:43/km | 5:43 | 5:43/km |
| 2K | 2.000m | 11:16 | 5:38/km | 5:33 | 5:33/km |
| 3K | 3.000m | 16:18 | 5:26/km | 5:02 | 5:02/km |
| 4K | 4.000m | 22:19 | 5:35/km | 6:01 | 6:01/km |
| 5K | 5.000m | 27:36 | 5:31/km | 5:17 | 5:17/km |
| 6K | 6.000m | 33:33 | 5:36/km | 5:57 | 5:57/km |
| 7K | 7.000m | 39:36 | 5:39/km | 6:03 | 6:03/km |
| 7.945m | 45:03 | 5:40/km | 5:27 | 5:46/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 106 bpm
Average: 157 bpm
Maximum: 187 bpm
Cadence
Elevation / Altitude
Minimum: 4m
Average: 8m
Maximum: 14m