Rob Kaper's Training (Interval Run) in Rotterdam
Friday 30 June 2023, 21:58 Rotterdam, NL
W14D5 - Intervals
10m WU, 3x (8m + 1:30 rest), CD. Ging an sich niet heel verkeerd maar op de bank liggen was toch ook wel aangenaam. Next stop: Schipluiden, of all places.
Details
| Distance Recorded (GPS) | 7.455m | |
| Time (Watch) | 40:56 | |
| Pace | 5:29/km | |
| Shoe | Saucony Endorpin Speed Neon |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Few clouds | Overcast clouds | |||
| Temperature | 18.9 ℃ | 18.8 ℃ | |||
| Feels like | 18.4 ℃ | 18.4 ℃ | |||
| Wind | SW 6.7 km/h | SW 6.7 km/h | |||
| Humidity | 61% | 64% | |||
| Pressure | 1009 hPa | 1009 hPa | |||
| Dew point | 11.2 ℃ | 11.8 ℃ | |||
| Cloudiness | 20% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Nieuwe Werk
- Dijkzigt
- Centrum
- Cool
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:44 | 5:44/km | 353 of 960 | |||
| 1 Mile 1.610m | 9:19 | 5:47/km | 355 of 955 | |||
| Deci Marathon 4.200m | 22:55 | 5:27/km | 130 of 940 | |||
| 5K 5.000m | 26:43 | 5:21/km | 75 of 910 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:44 | 5:44/km | 5:44 | 5:44/km |
| 2K | 2.000m | 11:14 | 5:37/km | 5:30 | 5:30/km |
| 3K | 3.000m | 16:06 | 5:22/km | 4:52 | 4:52/km |
| 4K | 4.000m | 21:56 | 5:29/km | 5:50 | 5:50/km |
| 5K | 5.000m | 26:43 | 5:21/km | 4:47 | 4:47/km |
| 6K | 6.000m | 33:00 | 5:30/km | 6:17 | 6:17/km |
| 7K | 7.000m | 38:29 | 5:30/km | 5:29 | 5:29/km |
| 7.455m | 40:56 | 5:29/km | 2:27 | 5:23/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 54 bpm
Average: 149 bpm
Maximum: 176 bpm
Cadence
Elevation / Altitude
Minimum: 0m
Average: 5m
Maximum: 12m