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

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/km451 of 850
1 Mile
1.610m
9:526:08/km557 of 845
Deci Marathon
4.200m
24:345:51/km309 of 830
5K
5.000m
29:025:48/km272 of 803
5 Mile
8.050m
46:595:50/km175 of 575

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