Rob Kaper's Training (Interval Run) in Rotterdam
Friday 1 September 2023, 22:34 Rotterdam, NL
W09D5 - Intervals
10m WU, 4x (8m Z4 + 2m rest), CD. Interval training... ik heb er eigenlijk nooit zin in en achteraf was het dan altijd heerlijk.
Details
| Distance Recorded (GPS) | 9.048m | |
| Time (Watch) | 52:08 | |
| Pace | 5:46/km | |
| Shoe | Saucony Endorpin Speed Neon |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Mist | Mist | |||
| Temperature | 17.2 ℃ | 17.0 ℃ | |||
| Feels like | 17.4 ℃ | 17.2 ℃ | |||
| Wind | E 1.5 km/h | E 1.0 km/h | |||
| Humidity | 93% | 93% | |||
| Pressure | 1015 hPa | 1015 hPa | |||
| Dew point | 16.1 ℃ | 15.9 ℃ | |||
| Cloudiness | 91% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Veer
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:10 | 6:10/km | 697 of 960 | |||
| 1 Mile 1.610m | 9:58 | 6:11/km | 677 of 955 | |||
| Deci Marathon 4.200m | 23:41 | 5:38/km | 222 of 940 | |||
| 5K 5.000m | 27:41 | 5:32/km | 150 of 910 | |||
| 5 Mile 8.050m | 45:59 | 5:43/km | 149 of 646 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:10 | 6:10/km | 6:10 | 6:10/km |
| 2K | 2.000m | 11:54 | 5:57/km | 5:44 | 5:44/km |
| 3K | 3.000m | 16:46 | 5:35/km | 4:52 | 4:52/km |
| 4K | 4.000m | 22:42 | 5:41/km | 5:56 | 5:56/km |
| 5K | 5.000m | 27:41 | 5:32/km | 4:59 | 4:59/km |
| 6K | 6.000m | 34:08 | 5:41/km | 6:27 | 6:27/km |
| 7K | 7.000m | 40:27 | 5:47/km | 6:19 | 6:19/km |
| 8K | 8.000m | 45:44 | 5:43/km | 5:17 | 5:17/km |
| 9K | 9.000m | 51:53 | 5:46/km | 6:09 | 6:09/km |
| 9.048m | 52:08 | 5:46/km | 0:15 | 5:13/km |
Pace
Average pace for fastest three 9K activities are shown for comparison.
Heart Rate
Minimum: 72 bpm
Average: 159 bpm
Maximum: 188 bpm
Cadence
Elevation / Altitude
Minimum: -10m
Average: 1m
Maximum: 9m