Rob Kaper's Training (Interval Run) in Rotterdam
Wednesday 28 August 2024, 18:09 Rotterdam, NL
W11D3-Intervals
8m warmup, 3x (10m Z4 + 2m rust). Derde interval liep in de soep omdat de brug open ging, maar dat was stiekem niet zo heel erg want twee keer tien minuten rond de 5:40/km was meer dan genoeg met deze temperatuur.
Details
| Distance Recorded (GPS) | 6.581m | |
| Time (Watch) | 45:51 | |
| Pace | 6:58/km | |
| Shoe | Saucony Endorpin Pro 2 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Few clouds | Few clouds | |||
| Temperature | 29.2 ℃ | 28.6 ℃ | |||
| Feels like | 30.4 ℃ | 29.7 ℃ | |||
| Wind | SE 4.1 km/h | SE 4.6 km/h | |||
| Humidity | 54% | 55% | |||
| Pressure | 1012 hPa | 1012 hPa | |||
| Dew point | 18.9 ℃ | 18.6 ℃ | |||
| Cloudiness | 18% | 20% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:11 | 6:11/km | 670 of 907 | |||
| 1 Mile 1.610m | 9:49 | 6:06/km | 573 of 902 | |||
| Deci Marathon 4.200m | 25:19 | 6:02/km | 464 of 887 | |||
| 5K 5.000m | 29:56 | 5:59/km | 415 of 857 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:11 | 6:11/km | 6:11 | 6:11/km |
| 2K | 2.000m | 12:00 | 6:00/km | 5:49 | 5:49/km |
| 3K | 3.000m | 17:31 | 5:50/km | 5:31 | 5:31/km |
| 4K | 4.000m | 23:59 | 6:00/km | 6:28 | 6:28/km |
| 5K | 5.000m | 29:56 | 5:59/km | 5:57 | 5:57/km |
| 6K | 6.000m | 37:45 | 6:18/km | 7:49 | 7:49/km |
| 6.581m | 45:51 | 6:58/km | 8:06 | 13:56/km |
Pace
Average pace for fastest three 6K activities are shown for comparison.
Heart Rate
Minimum: 89 bpm
Average: 161 bpm
Maximum: 184 bpm
Cadence
Elevation / Altitude
Minimum: -4m
Average: 1m
Maximum: 8m