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
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 | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:55 | 5:55/km | 489 of 933 | |||
1 Mile 1.610m | 9:52 | 6:08/km | 608 of 928 | |||
Deci Marathon 4.200m | 24:34 | 5:51/km | 339 of 913 | |||
5K 5.000m | 29:02 | 5:48/km | 300 of 883 | |||
5 Mile 8.050m | 46:59 | 5:50/km | 194 of 632 |
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