Rob Kaper's Training (Interval Run) in Rotterdam
Saturday 28 January 2023, 12:32 Rotterdam, NL
W05D6 - Intervals
10m WU, 6x (5m Z4 + 1m rest), 10m CD
Details
Distance Recorded (GPS) | 9.505m | |
Time (Watch) | 55:53 | |
Pace | 5:53/km | |
Shoe | Saucony Endorpin Speed Neon |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Clear sky | Clear sky | |||
Temperature | 4.6 ℃ | 4.9 ℃ | |||
Feels like | 3.5 ℃ | 4.9 ℃ | |||
Wind | S 1.5 km/h | S 1.0 km/h | |||
Humidity | 73% | 73% | |||
Pressure | 1031 hPa | 1030 hPa | |||
Dew point | 0.2 ℃ | 0.5 ℃ | |||
Cloudiness | 0% | 0% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Veer
- Kralingen-West
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:57 | 5:57/km | 521 of 941 | |||
1 Mile 1.610m | 9:43 | 6:02/km | 543 of 936 | |||
Deci Marathon 4.200m | 24:43 | 5:53/km | 372 of 921 | |||
5K 5.000m | 29:40 | 5:56/km | 388 of 891 | |||
5 Mile 8.050m | 47:05 | 5:51/km | 200 of 637 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:57 | 5:57/km | 5:57 | 5:57/km |
2K | 2.000m | 11:53 | 5:57/km | 5:56 | 5:56/km |
3K | 3.000m | 17:42 | 5:54/km | 5:49 | 5:49/km |
4K | 4.000m | 23:34 | 5:54/km | 5:52 | 5:52/km |
5K | 5.000m | 29:40 | 5:56/km | 6:06 | 6:06/km |
6K | 6.000m | 35:30 | 5:55/km | 5:50 | 5:50/km |
7K | 7.000m | 41:15 | 5:54/km | 5:45 | 5:45/km |
8K | 8.000m | 46:47 | 5:51/km | 5:32 | 5:32/km |
9K | 9.000m | 52:50 | 5:52/km | 6:03 | 6:03/km |
9.505m | 55:53 | 5:53/km | 3:03 | 6:02/km |
Pace
Average pace for fastest three 9K activities are shown for comparison.
Heart Rate
Minimum: 86 bpm
Average: 155 bpm
Maximum: 183 bpm
Cadence
Elevation / Altitude
Minimum: -2m
Average: 6m
Maximum: 19m