Rob Kaper's Training (Interval Run) in Rotterdam
Saturday 22 January 2022, 18:56 Rotterdam, NL
W05D6 - Intervals
10m WU, 6x (5m Z4 + 1m rest). Work @5:26/km, 5:55, 6:21🚦, 5:49, 5:41, 6:07.
Spieren nog niet helemaal honderd en wat gevoelig dus niet echt tempo durven pushen.
Details
| Distance Recorded (GPS) | 7.721m | |
| Time (Watch) | 47:32 | |
| Pace | 6:09/km | |
| Shoe | Saucony Endorpin Speed Neon |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Overcast clouds | |||
| Temperature | 6.0 ℃ | 6.0 ℃ | |||
| Feels like | 4.0 ℃ | 4.5 ℃ | |||
| Wind | W 2.6 km/h | W 2.1 km/h | |||
| Humidity | 90% | 90% | |||
| Pressure | 1035 hPa | 1035 hPa | |||
| Dew point | 4.5 ℃ | 4.5 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Centrum
- Nieuwe Werk
- Dijkzigt
- Delfshaven
- Cool
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:46 | 5:46/km | 412 of 1063 | |||
| 1 Mile 1.610m | 9:29 | 5:53/km | 493 of 1058 | |||
| Deci Marathon 4.200m | 25:29 | 6:04/km | 574 of 1037 | |||
| 5K 5.000m | 30:33 | 6:07/km | 577 of 1003 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:46 | 5:46/km | 5:46 | 5:46/km |
| 2K | 2.000m | 11:35 | 5:48/km | 5:49 | 5:49/km |
| 3K | 3.000m | 17:41 | 5:54/km | 6:06 | 6:06/km |
| 4K | 4.000m | 24:19 | 6:05/km | 6:38 | 6:38/km |
| 5K | 5.000m | 30:33 | 6:07/km | 6:14 | 6:14/km |
| 6K | 6.000m | 36:50 | 6:08/km | 6:17 | 6:17/km |
| 7K | 7.000m | 42:41 | 6:06/km | 5:51 | 5:51/km |
| 7.721m | 47:32 | 6:09/km | 4:51 | 6:44/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 105 bpm
Average: 166 bpm
Maximum: 186 bpm
Cadence
Elevation / Altitude
Minimum: 1m
Average: 8m
Maximum: 17m