Rob Kaper's Training (Interval Run) in Rotterdam

Thursday 14 March 2024, 21:18
Rotterdam, NL
15m WU, 4x (8m Z4 + 2m rest). Lang geleden dat ik een interval gedaan had, dus dat was even flink doorbijten. De benen lijken weer een beetje wakker te worden na het lage trainingsvolume in de winter, de longen hebben nog iets meer tijd nodig.

Details

Distance Recorded (GPS)9.410m
Time (Watch)55:23
Pace5:53/km
ShoeNike Pegasus 40 FlyEase

Badges Earned

Rotterdam skyline
Runnerdam

Weather

StartFinish
DescriptionOvercast cloudsOvercast clouds
Temperature14.3 ℃13.8 ℃
Feels like13.7 ℃13.2 ℃
WindS 5.7 km/hS 5.1 km/h
Humidity73%76%
Pressure1007 hPa1007 hPa
Dew point9.6 ℃9.7 ℃
Cloudiness98%99%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • De Esch
  • Kralingen-Oost
  • Kralingse Veer

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:555:55/km489 of 933
1 Mile
1.610m
9:526:08/km608 of 928
Deci Marathon
4.200m
24:345:51/km339 of 913
5K
5.000m
29:025:48/km300 of 883
5 Mile
8.050m
46:595:50/km194 of 632

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:555:55/km5:555:55/km
2K2.000m12:276:14/km6:326:32/km
3K3.000m17:525:57/km5:255:25/km
4K4.000m22:475:42/km4:554:55/km
5K5.000m29:025:48/km6:156:15/km
6K6.000m35:195:53/km6:176:17/km
7K7.000m40:255:46/km5:065:06/km
8K8.000m46:425:50/km6:176:17/km
9K9.000m52:185:49/km5:365:36/km
9.410m55:235:53/km3:057:31/km

Pace

Average pace for fastest three 9K activities are shown for comparison.

Heart Rate

Minimum: 78 bpm
Average: 156 bpm
Maximum: 182 bpm

Cadence

Elevation / Altitude

Minimum: 0m
Average: 5m
Maximum: 13m