Rob Kaper's Training (Interval Run) in Rotterdam
Tuesday 11 July 2023, 17:56 Rotterdam, NL
W16D2 - Intervals
10m Warmup, 2x (5:00 Z4 + 1m rest), CD om de 5k/half uur vol te maken.
Details
| Distance Recorded (GPS) | 5.583m | |
| Time (Watch) | 30:06 | |
| Pace | 5:23/km | |
| Shoe | Saucony Endorpin Speed Neon |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Overcast clouds | |||
| Temperature | 25.5 ℃ | 24.6 ℃ | |||
| Feels like | 25.9 ℃ | 24.8 ℃ | |||
| Wind | W 5.0 km/h | W 3.6 km/h | |||
| Humidity | 65% | 66% | |||
| Pressure | 1010 hPa | 1010 hPa | |||
| Dew point | 18.5 ℃ | 17.8 ℃ | |||
| Cloudiness | 94% | 94% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:36 | 5:36/km | 249 of 996 | |||
| 1 Mile 1.610m | 8:56 | 5:33/km | 199 of 991 | |||
| Deci Marathon 4.200m | 22:40 | 5:24/km | 109 of 975 | |||
| 5K 5.000m | 27:07 | 5:25/km | 109 of 944 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:36 | 5:36/km | 5:36 | 5:36/km |
| 2K | 2.000m | 11:01 | 5:31/km | 5:25 | 5:25/km |
| 3K | 3.000m | 16:13 | 5:24/km | 5:12 | 5:12/km |
| 4K | 4.000m | 21:02 | 5:16/km | 4:49 | 4:49/km |
| 5K | 5.000m | 27:07 | 5:25/km | 6:05 | 6:05/km |
| 5.583m | 30:06 | 5:23/km | 2:59 | 5:07/km |
Pace
- Training (Interval Run) in Rotterdam (split pace)
- Training (Interval Run) in Rotterdam (average pace)
- Roetersrun 2024 (3 Apr 2024)
- De 5 van Bavel 2023 (23 Sep 2023)
- Ronde van West 2021 (16 Oct 2021)
Average pace for fastest three 5K activities are shown for comparison.
Heart Rate
Minimum: 61 bpm
Average: 148 bpm
Maximum: 178 bpm
Cadence
Elevation / Altitude
Minimum: 1m
Average: 4m
Maximum: 8m