Rob Kaper's Training (Interval Run) in Rotterdam
Friday 17 September 2021, 21:52 Rotterdam, NL
W11D5 - Intervals
8m WU, 3x (8m Z4 + 2m rest). Eerste interval lekker 4:59/km ondanks 2x u-turn afgesloten weg, tweede te veel stoplichten en derde halverwege afgebroken want afgesproken bij Biergarten. 🍻
Details
| Distance Recorded (GPS) | 6.512m | |
| Time (Watch) | 37:10 | |
| Pace | 5:42/km | |
| Shoe | Saucony Endorpin Speed Neon |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Overcast clouds | |||
| Temperature | 16.3 ℃ | 15.9 ℃ | |||
| Feels like | 16.2 ℃ | 15.8 ℃ | |||
| Wind | E 1.9 km/h | E 1.9 km/h | |||
| Humidity | 85% | 86% | |||
| Pressure | 1016 hPa | 1016 hPa | |||
| Dew point | 13.7 ℃ | 13.5 ℃ | |||
| Cloudiness | 89% | 89% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Dijkzigt
- Nieuwe Werk
- Centrum
- Delfshaven
- CS-Kwartier
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:23 | 5:23/km | 122 of 960 | |||
| 1 Mile 1.610m | 8:50 | 5:29/km | 156 of 955 | |||
| Deci Marathon 4.200m | 23:47 | 5:40/km | 236 of 940 | |||
| 5K 5.000m | 28:15 | 5:39/km | 222 of 910 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:23 | 5:23/km | 5:23 | 5:23/km |
| 2K | 2.000m | 10:44 | 5:22/km | 5:21 | 5:21/km |
| 3K | 3.000m | 15:35 | 5:12/km | 4:51 | 4:51/km |
| 4K | 4.000m | 22:09 | 5:32/km | 6:34 | 6:34/km |
| 5K | 5.000m | 28:15 | 5:39/km | 6:06 | 6:06/km |
| 6K | 6.000m | 34:32 | 5:45/km | 6:17 | 6:17/km |
| 6.512m | 37:10 | 5:42/km | 2:38 | 5:09/km |
Pace
Average pace for fastest three 6K activities are shown for comparison.
Heart Rate
Minimum: 78 bpm
Average: 153 bpm
Maximum: 191 bpm
Cadence
Elevation / Altitude
Minimum: 0m
Average: 6m
Maximum: 13m