Rob Kaper's Training (Interval Run) in Rotterdam
Tuesday 10 January 2023, 17:36 Rotterdam, NL
W03D2 - Intervals
Maar weer eens naar het horloge luisteren dan.
10m WU, 5x (5m Z4 + 1:30 rest), CD.
Details
| Distance Recorded (GPS) | 7.866m | |
| Time (Watch) | 46:46 | |
| Pace | 5:57/km | |
| Shoe | Saucony Endorpin Speed 2 Orange |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light rain | Light rain | |||
| Temperature | 6.8 ℃ | 7.5 ℃ | |||
| Feels like | 2.1 ℃ | 2.9 ℃ | |||
| Wind | S 9.3 km/h | S 10.3 km/h | |||
| Humidity | 97% | 94% | |||
| Pressure | 1008 hPa | 1008 hPa | |||
| Dew point | 6.3 ℃ | 6.6 ℃ | |||
| Cloudiness | 75% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:56 | 5:56/km | 541 of 996 | |||
| 1 Mile 1.610m | 9:42 | 6:01/km | 571 of 991 | |||
| Deci Marathon 4.200m | 24:50 | 5:55/km | 415 of 975 | |||
| 5K 5.000m | 29:47 | 5:57/km | 434 of 944 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:56 | 5:56/km | 5:56 | 5:56/km |
| 2K | 2.000m | 11:49 | 5:55/km | 5:53 | 5:53/km |
| 3K | 3.000m | 17:53 | 5:58/km | 6:04 | 6:04/km |
| 4K | 4.000m | 23:50 | 5:58/km | 5:57 | 5:57/km |
| 5K | 5.000m | 29:47 | 5:57/km | 5:57 | 5:57/km |
| 6K | 6.000m | 35:51 | 5:59/km | 6:04 | 6:04/km |
| 7K | 7.000m | 41:08 | 5:53/km | 5:17 | 5:17/km |
| 7.866m | 46:46 | 5:57/km | 5:38 | 6:30/km |
Pace
- Training (Interval Run) in Rotterdam (split pace)
- Training (Interval Run) in Rotterdam (average pace)
- Ronde van West 2021 (16 Oct 2021)
- Lelieloop 2023 (29 May 2023)
- Oosterscheldeloop 2024 (30 Mar 2024)
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 83 bpm
Average: 150 bpm
Maximum: 183 bpm
Cadence
Elevation / Altitude
Minimum: 0m
Average: 9m
Maximum: 18m