Rob Kaper's Training (Interval Run) in Rotterdam
Friday 22 September 2023, 19:20 Rotterdam, NL
W12D5 - Intervals
15m WU, 5x (2:00 Z4 + 1:00 rest), CD.
Drie dagen rust gehad want behoorlijk pijnlijke kuit overgehouden aan Kopenhagen, maar dat was geluk een verstapping en geen hardloopblessure. Dit weekend ook nog even rustig aan, wat kilometers betreft: morgen slechts een vijfje.
Details
| Distance Recorded (GPS) | 5.911m | |
| Time (Watch) | 39:40 | |
| Pace | 6:43/km | |
| Shoe | Nike Pegasus 39 White/Orange |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light intensity shower rain | Light intensity drizzle | |||
| Temperature | 13.1 ℃ | 12.9 ℃ | |||
| Feels like | 12.8 ℃ | 12.5 ℃ | |||
| Wind | SW 1.5 km/h | SW 2.1 km/h | |||
| Humidity | 87% | 88% | |||
| Pressure | 1003 hPa | 1003 hPa | |||
| Dew point | 11.0 ℃ | 10.9 ℃ | |||
| Cloudiness | 20% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Feijenoord
- Wilhelminapier
- Nieuwe Werk
- Centrum
- Struisenburg
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 11:15 | 11:15/km | 941 of 945 | |||
| 1 Mile 1.610m | 14:52 | 9:14/km | 936 of 941 | |||
| Deci Marathon 4.200m | 29:57 | 7:08/km | 886 of 925 | |||
| 5K 5.000m | 34:16 | 6:51/km | 827 of 895 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 11:15 | 11:15/km | 11:15 | 11:15/km |
| 2K | 2.000m | 17:09 | 8:35/km | 5:54 | 5:54/km |
| 3K | 3.000m | 22:32 | 7:31/km | 5:23 | 5:23/km |
| 4K | 4.000m | 28:19 | 7:05/km | 5:47 | 5:47/km |
| 5K | 5.000m | 34:16 | 6:51/km | 5:57 | 5:57/km |
| 5.911m | 39:40 | 6:43/km | 5:24 | 5:56/km |
Pace
Average pace for fastest three 5K activities are shown for comparison.
Heart Rate
Minimum: 60 bpm
Average: 142 bpm
Maximum: 164 bpm
Cadence
Elevation / Altitude
Minimum: -1m
Average: 4m
Maximum: 14m