Rob Kaper's Training (Interval Run) in Rotterdam
Saturday 22 July 2023, 19:56 Rotterdam, NL
W03D6 - Intervals
10m WU, 2x (10m Z4 + 2m rust), CD.
Details
| Distance Recorded (GPS) | 7.240m | |
| Time (Watch) | 42:32 | |
| Pace | 5:52/km | |
| Shoe | Saucony Endorpin Speed Neon |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Drizzle | Light intensity drizzle rain | |||
| Temperature | 16.2 ℃ | 15.8 ℃ | |||
| Feels like | 16.0 ℃ | 15.8 ℃ | |||
| Wind | SW 6.7 km/h | SW 6.7 km/h | |||
| Humidity | 83% | 88% | |||
| Pressure | 1011 hPa | 1011 hPa | |||
| Dew point | 13.3 ℃ | 13.9 ℃ | |||
| Cloudiness | 20% | 40% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:28 | 5:28/km | 174 of 996 | |||
| 1 Mile 1.610m | 9:00 | 5:35/km | 223 of 991 | |||
| Deci Marathon 4.200m | 23:35 | 5:37/km | 209 of 975 | |||
| 5K 5.000m | 27:43 | 5:33/km | 162 of 944 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:28 | 5:28/km | 5:28 | 5:28/km |
| 2K | 2.000m | 11:12 | 5:36/km | 5:44 | 5:44/km |
| 3K | 3.000m | 16:24 | 5:28/km | 5:12 | 5:12/km |
| 4K | 4.000m | 22:34 | 5:39/km | 6:10 | 6:10/km |
| 5K | 5.000m | 27:43 | 5:33/km | 5:09 | 5:09/km |
| 6K | 6.000m | 33:45 | 5:38/km | 6:02 | 6:02/km |
| 7K | 7.000m | 41:10 | 5:53/km | 7:25 | 7:25/km |
| 7.240m | 42:32 | 5:52/km | 1:22 | 5:42/km |
Pace
- Training (Interval Run) in Rotterdam (split pace)
- Training (Interval Run) in Rotterdam (average pace)
- Ronde van West 2021 (16 Oct 2021)
- Lelieloop 2023 (29 May 2023)
- Oosterscheldeloop 2024 (30 Mar 2024)
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 98 bpm
Average: 161 bpm
Maximum: 184 bpm
Cadence
Elevation / Altitude
Minimum: 0m
Average: 2m
Maximum: 9m