Rob Kaper's Training (Interval Run) in Rotterdam
Friday 26 November 2021, 20:51 Rotterdam, NL
Intervals
10m WU, 4x (5m Z4 + 1m rest), CD. Work @5:00/km, 5:11, 5:26, 5:08.
Als ik met Intervals al geen 5:00/km kan vasthouden gaat die sub-25 morgen natuurlijk al helemaal niet lukken op onverharde paden. Heb ook te weinig geslapen deze week dus nu linea recta naar bed.
Next stop: Kruikenstad.
Details
| Distance Recorded (GPS) | 7.154m | |
| Time (Watch) | 42:29 | |
| Pace | 5:56/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Moderate rain | Moderate rain | |||
| Temperature | 5.0 ℃ | 4.5 ℃ | |||
| Feels like | 3.9 ℃ | 4.5 ℃ | |||
| Wind | NE 1.5 km/h | NE 1.0 km/h | |||
| Humidity | 93% | 98% | |||
| Pressure | 983 hPa | 983 hPa | |||
| Dew point | 4.0 ℃ | 4.2 ℃ | |||
| Cloudiness | 20% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:03 | 6:03/km | 610 of 945 | |||
| 1 Mile 1.610m | 9:46 | 6:04/km | 567 of 941 | |||
| Deci Marathon 4.200m | 24:02 | 5:43/km | 269 of 925 | |||
| 5K 5.000m | 28:37 | 5:43/km | 258 of 895 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:03 | 6:03/km | 6:03 | 6:03/km |
| 2K | 2.000m | 11:44 | 5:52/km | 5:41 | 5:41/km |
| 3K | 3.000m | 17:15 | 5:45/km | 5:31 | 5:31/km |
| 4K | 4.000m | 22:50 | 5:43/km | 5:35 | 5:35/km |
| 5K | 5.000m | 28:37 | 5:43/km | 5:47 | 5:47/km |
| 6K | 6.000m | 34:22 | 5:44/km | 5:45 | 5:45/km |
| 7K | 7.000m | 41:17 | 5:54/km | 6:55 | 6:55/km |
| 7.154m | 42:29 | 5:56/km | 1:12 | 7:48/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 84 bpm
Average: 158 bpm
Maximum: 192 bpm
Cadence
Elevation / Altitude
Minimum: 6m
Average: 13m
Maximum: 21m