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
Runnerdam
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 | 525 of 945 | |||
| 1 Mile 1.610m | 9:43 | 6:02/km | 547 of 941 | |||
| Deci Marathon 4.200m | 24:43 | 5:53/km | 376 of 925 | |||
| 5K 5.000m | 29:40 | 5:56/km | 392 of 895 | |||
| 5 Mile 8.050m | 47:05 | 5:51/km | 200 of 638 | |||
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