Rob Kaper's Training (Interval Run) in Rotterdam
Wednesday 12 April 2023, 17:54 Rotterdam, NL
W16D3 - Intervals
10m WU, 2x (5:00 max + 1:00 rest), 10m CD. Work @4:41/km, 4:58/km.
Blijkbaar vond Garmin nog een (korte) interval nodig. Morgen nog een half uurtje rustig aan, zaterdag sfeer proeven bij de City Run en dan zondag kilometers vreten!
Details
Distance Recorded (GPS) | 5.648m | |
Time (Watch) | 32:03 | |
Pace | 5:40/km | |
Shoe | Saucony Endorpin Speed 2 Orange | |
Strava | 8878794657 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Broken clouds | Moderate rain | |||
Temperature | 11.1 ℃ | 11.3 ℃ | |||
Feels like | 9.9 ℃ | 10.1 ℃ | |||
Wind | SW 9.8 km/h | SW 8.8 km/h | |||
Humidity | 61% | 61% | |||
Pressure | 996 hPa | 996 hPa | |||
Dew point | 3.9 ℃ | 4.1 ℃ | |||
Cloudiness | 75% | 75% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:54 | 5:54/km | 455 of 903 | |||
1 Mile 1.610m | 9:24 | 5:50/km | 374 of 898 | |||
Deci Marathon 4.200m | 23:22 | 5:34/km | 159 of 883 | |||
5K 5.000m | 27:55 | 5:35/km | 163 of 853 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:54 | 5:54/km | 5:54 | 5:54/km |
2K | 2.000m | 11:18 | 5:39/km | 5:24 | 5:24/km |
3K | 3.000m | 16:37 | 5:32/km | 5:19 | 5:19/km |
4K | 4.000m | 22:08 | 5:32/km | 5:31 | 5:31/km |
5K | 5.000m | 27:55 | 5:35/km | 5:47 | 5:47/km |
5.648m | 32:03 | 5:40/km | 4:08 | 6:23/km |
Pace
Average pace for fastest three 5K activities are shown for comparison.
Heart Rate
Minimum: 74 bpm
Average: 141 bpm
Maximum: 182 bpm
Cadence
Elevation / Altitude
Minimum: 3m
Average: 9m
Maximum: 15m