Rob Kaper's Training (Interval Run) in Rotterdam
Thursday 14 March 2024, 21:18
Rotterdam, NL
9.410m
55:23
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 | |
| Performance | 1.06 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Few clouds | |||
| Temperature | 14.2 ℃ | 13.4 ℃ | |||
| Feels like | 13.6 ℃ | 12.8 ℃ | |||
| Wind | S 5.7 km/h | S 4.1 km/h | |||
| Humidity | 74% | 77% | |||
| Pressure | 1007 hPa | 1007 hPa | |||
| Dew point | 9.6 ℃ | 9.5 ℃ | |||
| Cloudiness | 90% | 20% | |||
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 | 588 of 1148 | |||
| 1 Mile 1.610m | 9:52 | 6:08/km | 744 of 1143 | |||
| Deci Marathon 4.200m | 24:34 | 5:51/km | 413 of 1115 | |||
| 5K 5.000m | 29:02 | 5:48/km | 366 of 1075 | |||
| 5 Mile 8.050m | 46:59 | 5:50/km | 218 of 744 | |||
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