Rob Kaper's Training (Interval Run) in Rotterdam
Friday 13 August 2021, 23:57 Rotterdam, NL
W06D5 - Intervals
15m WU, 5x (3m Z4 + 1:30 rest). Work @4:29/km, 4:59, 5:13🚦, 4:58, 4:58.
Details
| Distance Recorded (GPS) | 7.233m | |
| Time (Watch) | 40:48 | |
| Pace | 5:38/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Run around the Clock
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Few clouds | Clear sky | |||
| Temperature | 16.8 ℃ | 16.5 ℃ | |||
| Feels like | 16.8 ℃ | 16.4 ℃ | |||
| Wind | SW 4.6 km/h | SW 3.9 km/h | |||
| Humidity | 84% | 86% | |||
| Pressure | 1022 hPa | 1021 hPa | |||
| Dew point | 14.1 ℃ | 14.1 ℃ | |||
| Cloudiness | 13% | 7% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:37 | 5:37/km | 258 of 995 | |||
| 1 Mile 1.610m | 8:48 | 5:28/km | 149 of 990 | |||
| Deci Marathon 4.200m | 22:24 | 5:20/km | 78 of 974 | |||
| 5K 5.000m | 27:20 | 5:28/km | 123 of 943 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:37 | 5:37/km | 5:37 | 5:37/km |
| 2K | 2.000m | 10:47 | 5:24/km | 5:10 | 5:10/km |
| 3K | 3.000m | 15:57 | 5:19/km | 5:10 | 5:10/km |
| 4K | 4.000m | 21:23 | 5:21/km | 5:26 | 5:26/km |
| 5K | 5.000m | 27:20 | 5:28/km | 5:57 | 5:57/km |
| 6K | 6.000m | 33:42 | 5:37/km | 6:22 | 6:22/km |
| 7K | 7.000m | 39:41 | 5:40/km | 5:59 | 5:59/km |
| 7.233m | 40:48 | 5:38/km | 1:07 | 4:48/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 79 bpm
Average: 158 bpm
Maximum: 184 bpm
Cadence
Elevation / Altitude
Minimum: 7m
Average: 12m
Maximum: 17m