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 | |
Strava | 9764333858 |
Badges Earned
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 | 665 of 921 | |||
1 Mile 1.610m | 9:58 | 6:11/km | 646 of 916 | |||
Deci Marathon 4.200m | 23:41 | 5:38/km | 208 of 901 | |||
5K 5.000m | 27:41 | 5:32/km | 139 of 871 | |||
5 Mile 8.050m | 45:59 | 5:43/km | 144 of 625 |
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