Rob Kaper's Training (Interval Run) in Rotterdam
Tuesday 22 October 2019, 22:07 Rotterdam, NL
Interval
Warmup: 13 minutes in zones 1-3.
Work: 4 x (6 minutes in zones 4-5 + 2 minutes in zone 3)
Cooldown: 5 minutes in zones 1-2.
Details
| Distance Recorded (GPS) | 7.703m | |
| Time (Watch) | 46:48 | |
| Pace | 6:05/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Fog | Fog | |||
| Temperature | 8.4 ℃ | 7.3 ℃ | |||
| Feels like | 8.4 ℃ | 7.3 ℃ | |||
| Wind | SE 1.0 km/h | SE 0.5 km/h | |||
| Humidity | 93% | 93% | |||
| Pressure | 1023 hPa | 1023 hPa | |||
| Dew point | 7.3 ℃ | 6.2 ℃ | |||
| Cloudiness | 40% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Centrum
- Nieuwe Werk
- Dijkzigt
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:41 | 6:41/km | 862 of 945 | |||
| 1 Mile 1.610m | 10:28 | 6:30/km | 822 of 941 | |||
| Deci Marathon 4.200m | 25:15 | 6:01/km | 469 of 925 | |||
| 5K 5.000m | 30:13 | 6:03/km | 479 of 895 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:41 | 6:41/km | 6:41 | 6:41/km |
| 2K | 2.000m | 12:54 | 6:27/km | 6:13 | 6:13/km |
| 3K | 3.000m | 18:16 | 6:05/km | 5:22 | 5:22/km |
| 4K | 4.000m | 24:13 | 6:03/km | 5:57 | 5:57/km |
| 5K | 5.000m | 30:13 | 6:03/km | 6:00 | 6:00/km |
| 6K | 6.000m | 35:59 | 6:00/km | 5:46 | 5:46/km |
| 7K | 7.000m | 41:33 | 5:56/km | 5:34 | 5:34/km |
| 7.703m | 46:48 | 6:05/km | 5:15 | 7:28/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 89 bpm
Average: 156 bpm
Maximum: 181 bpm
Cadence
Elevation / Altitude
Minimum: -6m
Average: 6m
Maximum: 31m