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 cloudsFew clouds
Temperature14.2 ℃13.4 ℃
Feels like13.6 ℃12.8 ℃
WindS 5.7 km/hS 4.1 km/h
Humidity74%77%
Pressure1007 hPa1007 hPa
Dew point9.6 ℃9.5 ℃
Cloudiness90%20%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:555:55/km521 of 979
1 Mile
1.610m
9:526:08/km644 of 974
Deci Marathon
4.200m
24:345:51/km360 of 959
5K
5.000m
29:025:48/km319 of 928
5 Mile
8.050m
46:595:50/km202 of 661

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