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 |
Badges Earned
Runnerdam
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 | 479 of 945 | |||
| 1 Mile 1.610m | 9:24 | 5:50/km | 399 of 941 | |||
| Deci Marathon 4.200m | 23:22 | 5:34/km | 171 of 925 | |||
| 5K 5.000m | 27:55 | 5:35/km | 176 of 895 | |||
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