Rob Kaper's Training (Interval Run) in Rotterdam
Tuesday 17 October 2023, 18:32 Rotterdam, NL
W16D2 - Intervals
Laatste week! #roadtoantwerp
10m WU, 2x (5:00 Z4, 1:00 rest). De sprintjes gingen heerlijk (4:45/km en 4:41/km), 13 graden is dan ook echt de ideale temperatuur. Hopelijk zondag vergelijkbare omstandigheden...
Details
| Distance Recorded (GPS) | 5.595m | |
| Time (Watch) | 30:03 | |
| Pace | 5:22/km | |
| Shoe | Saucony Endorpin Speed 2 Orange |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Broken clouds | Broken clouds | |||
| Temperature | 11.3 ℃ | 10.5 ℃ | |||
| Feels like | 10.4 ℃ | 9.6 ℃ | |||
| Wind | E 5.1 km/h | E 5.1 km/h | |||
| Humidity | 74% | 77% | |||
| Pressure | 1016 hPa | 1016 hPa | |||
| Dew point | 6.8 ℃ | 6.6 ℃ | |||
| Cloudiness | 84% | 84% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:42 | 5:42/km | 327 of 961 | |||
| 1 Mile 1.610m | 9:09 | 5:41/km | 285 of 956 | |||
| Deci Marathon 4.200m | 22:41 | 5:24/km | 107 of 941 | |||
| 5K 5.000m | 26:55 | 5:23/km | 93 of 911 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:42 | 5:42/km | 5:42 | 5:42/km |
| 2K | 2.000m | 11:07 | 5:34/km | 5:25 | 5:25/km |
| 3K | 3.000m | 16:23 | 5:28/km | 5:16 | 5:16/km |
| 4K | 4.000m | 21:03 | 5:16/km | 4:40 | 4:40/km |
| 5K | 5.000m | 26:55 | 5:23/km | 5:52 | 5:52/km |
| 5.595m | 30:03 | 5:22/km | 3:08 | 5:16/km |
Pace
Average pace for fastest three 5K activities are shown for comparison.
Heart Rate
Minimum: 96 bpm
Average: 153 bpm
Maximum: 180 bpm
Cadence
Elevation / Altitude
Minimum: -2m
Average: 2m
Maximum: 8m