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
Pace		5:53/km
Shoe		Nike Pegasus 40 FlyEase

Badges Earned

Runnerdam

Weather

	Start		Finish
Description		Overcast clouds		Overcast clouds
Temperature	14.3 ℃		13.8 ℃
Feels like	13.7 ℃		13.2 ℃
Wind		S 5.7 km/h		S 5.1 km/h
Humidity	73%		76%
Pressure	1007 hPa		1007 hPa
Dew point	9.6 ℃		9.7 ℃
Cloudiness	98%		99%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

Stadsdriehoek
Struisenburg
De Esch
Kralingen-Oost
Kralingse Veer

Milestones

Distance		Pace	Overall
1K 1.000m	5:55	5:55/km	484 of 924
1 Mile 1.610m	9:52	6:08/km	603 of 919
Deci Marathon 4.200m	24:34	5:51/km	337 of 904
5K 5.000m	29:02	5:48/km	298 of 874
5 Mile 8.050m	46:59	5:50/km	194 of 627

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:55	5:55/km	5:55	5:55/km
2K	2.000m	12:27	6:14/km	6:32	6:32/km
3K	3.000m	17:52	5:57/km	5:25	5:25/km
4K	4.000m	22:47	5:42/km	4:55	4:55/km
5K	5.000m	29:02	5:48/km	6:15	6:15/km
6K	6.000m	35:19	5:53/km	6:17	6:17/km
7K	7.000m	40:25	5:46/km	5:06	5:06/km
8K	8.000m	46:42	5:50/km	6:17	6:17/km
9K	9.000m	52:18	5:49/km	5:36	5:36/km
	9.410m	55:23	5:53/km	3:05	7:31/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