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 | |
Strava | 5676155118 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Overcast clouds | Overcast clouds | |||
Temperature | 17.5 ℃ | 17.0 ℃ | |||
Feels like | 17.4 ℃ | 16.9 ℃ | |||
Wind | NE 4.3 km/h | NE 4.3 km/h | |||
Humidity | 81% | 82% | |||
Pressure | 1013 hPa | 1013 hPa | |||
Dew point | 14.2 ℃ | 13.9 ℃ | |||
Cloudiness | 100% | 100% |
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 | 304 of 903 | |||
1 Mile 1.610m | 9:12 | 5:43/km | 276 of 898 | |||
Deci Marathon 4.200m | 23:20 | 5:33/km | 155 of 883 | |||
5K 5.000m | 27:36 | 5:31/km | 128 of 853 |
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: 105 bpm
Average: 157 bpm
Maximum: 184 bpm
Cadence
Elevation / Altitude
Minimum: 4m
Average: 8m
Maximum: 14m