Rob Kaper's Training (Interval Run) in Rotterdam
Thursday 27 January 2022, 21:25 Rotterdam, NL
W06D4 - Intervals
15m WU, 5x (3m Z4 + 1:30 rest), CD. Work @4:46/km, 5:11, 5:25, 5:11, 5:10.
Het waren maar stukjes van 3 minuten maar wel voor de eerste keer beetje fatsoenlijk tempo dit jaar. 🥳
Details
| Distance Recorded (GPS) | 7.791m | |
| Time (Watch) | 47:34 | |
| Pace | 6:06/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Few clouds | Few clouds | |||
| Temperature | 7.1 ℃ | 6.9 ℃ | |||
| Feels like | 4.2 ℃ | 3.9 ℃ | |||
| Wind | NW 4.6 km/h | NW 4.6 km/h | |||
| Humidity | 84% | 84% | |||
| Pressure | 1028 hPa | 1028 hPa | |||
| Dew point | 4.6 ℃ | 4.4 ℃ | |||
| Cloudiness | 20% | 20% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Rubroek
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:49 | 5:49/km | 403 of 947 | |||
| 1 Mile 1.610m | 9:28 | 5:53/km | 434 of 943 | |||
| Deci Marathon 4.200m | 25:01 | 5:57/km | 424 of 927 | |||
| 5K 5.000m | 30:07 | 6:01/km | 471 of 897 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:49 | 5:49/km | 5:49 | 5:49/km |
| 2K | 2.000m | 11:51 | 5:56/km | 6:02 | 6:02/km |
| 3K | 3.000m | 17:17 | 5:46/km | 5:26 | 5:26/km |
| 4K | 4.000m | 23:47 | 5:57/km | 6:30 | 6:30/km |
| 5K | 5.000m | 30:07 | 6:01/km | 6:20 | 6:20/km |
| 6K | 6.000m | 36:05 | 6:01/km | 5:58 | 5:58/km |
| 7K | 7.000m | 42:35 | 6:05/km | 6:30 | 6:30/km |
| 7.791m | 47:34 | 6:06/km | 4:59 | 6:18/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 107 bpm
Average: 164 bpm
Maximum: 186 bpm
Cadence
Elevation / Altitude
Minimum: 1m
Average: 7m
Maximum: 13m