Rob Kaper's Training (Interval Run) in Rotterdam
Wednesday 20 December 2023, 18:38
Rotterdam, NL
7.735m
43:01
Intervals 1000/1000
Rustig aan en tempowerk, om en om steeds een kilometertje. Hier en daar best pittig want het waait al behoorlijk hard met storm Pia op komst. Beter is die zaterdag een beetje gaan liggen weer.... Laatste 700m beetje fartlek.
Details
| Distance Recorded (GPS) | 7.735m | |
| Time (Watch) | 43:01 | |
| Pace | 5:34/km | |
| Shoe | Saucony Endorpin Speed 2 Orange | |
| Performance | 1.08 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light rain | Light rain | |||
| Temperature | 8.7 ℃ | 9.0 ℃ | |||
| Feels like | 4.9 ℃ | 5.1 ℃ | |||
| Wind | SW 8.2 km/h | SW 9.3 km/h | |||
| Humidity | 90% | 90% | |||
| Pressure | 1010 hPa | 1010 hPa | |||
| Dew point | 7.2 ℃ | 7.5 ℃ | |||
| Cloudiness | 75% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:58 | 5:58/km | 635 of 1137 | |||
| 1 Mile 1.610m | 8:44 | 5:25/km | 138 of 1132 | |||
| Deci Marathon 4.200m | 22:43 | 5:25/km | 126 of 1104 | |||
| 5K 5.000m | 27:41 | 5:32/km | 170 of 1065 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:58 | 5:58/km | 5:58 | 5:58/km |
| 2K | 2.000m | 10:34 | 5:17/km | 4:36 | 4:36/km |
| 3K | 3.000m | 16:33 | 5:31/km | 5:59 | 5:59/km |
| 4K | 4.000m | 21:25 | 5:21/km | 4:52 | 4:52/km |
| 5K | 5.000m | 27:41 | 5:32/km | 6:16 | 6:16/km |
| 6K | 6.000m | 32:37 | 5:26/km | 4:56 | 4:56/km |
| 7K | 7.000m | 38:46 | 5:32/km | 6:09 | 6:09/km |
| 7.735m | 43:01 | 5:34/km | 4:15 | 5:47/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 76 bpm
Average: 163 bpm
Maximum: 185 bpm
Cadence
Elevation / Altitude
Minimum: 0m
Average: 6m
Maximum: 10m