Rob Kaper's Training (Interval Run) in Rotterdam
Tuesday 19 October 2021, 20:52 Rotterdam, NL
W16D2 - Intervals
10m WU, 2x (5m Z4 + 1m rest), CD. Work @4:52/km, 4:53/km.
Laatste weekje!
Details
| Distance Recorded (GPS) | 6.798m | |
| Time (Watch) | 37:23 | |
| Pace | 5:30/km | |
| Shoe | Nike Vaporfly Next% '19 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Broken clouds | Broken clouds | |||
| Temperature | 17.6 ℃ | 17.6 ℃ | |||
| Feels like | 17.7 ℃ | 17.6 ℃ | |||
| Wind | S 8.2 km/h | S 7.7 km/h | |||
| Humidity | 86% | 86% | |||
| Pressure | 1012 hPa | 1012 hPa | |||
| Dew point | 15.3 ℃ | 15.2 ℃ | |||
| Cloudiness | 71% | 71% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Centrum
- Nieuwe Werk
- Dijkzigt
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:24 | 5:24/km | 135 of 996 | |||
| 1 Mile 1.610m | 8:47 | 5:27/km | 144 of 991 | |||
| Deci Marathon 4.200m | 22:34 | 5:22/km | 98 of 975 | |||
| 5K 5.000m | 26:43 | 5:21/km | 78 of 944 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:24 | 5:24/km | 5:24 | 5:24/km |
| 2K | 2.000m | 10:45 | 5:23/km | 5:21 | 5:21/km |
| 3K | 3.000m | 16:16 | 5:25/km | 5:31 | 5:31/km |
| 4K | 4.000m | 21:06 | 5:17/km | 4:50 | 4:50/km |
| 5K | 5.000m | 26:43 | 5:21/km | 5:37 | 5:37/km |
| 6K | 6.000m | 33:06 | 5:31/km | 6:23 | 6:23/km |
| 6.798m | 37:23 | 5:30/km | 4:17 | 5:22/km |
Pace
- Training (Interval Run) in Rotterdam (split pace)
- Training (Interval Run) in Rotterdam (average pace)
- Ronde van West 2021 (16 Oct 2021)
- Oosterscheldeloop 2024 (30 Mar 2024)
- Lelieloop 2023 (29 May 2023)
Average pace for fastest three 6K activities are shown for comparison.
Heart Rate
Minimum: 84 bpm
Average: 153 bpm
Maximum: 177 bpm
Cadence
Elevation / Altitude
Minimum: 5m
Average: 9m
Maximum: 15m