Rob Kaper's Training (Interval Run) in Rotterdam
Tuesday 29 October 2019, 17:25 Rotterdam, NL
Interval
Zo, dat ging best rap. De vier werkstukjes van zes minuten in 4:50/km, 5:10/km, 5:13/km en 5:25/km. Dat moet nog iets vlakker, maar als het zaterdag net zo lekker gaat zit er misschien toch een PR in op de 10km.
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) | 9.036m | |
| Time (Watch) | 51:01 | |
| Pace | 5:39/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Broken clouds | Broken clouds | |||
| Temperature | 9.3 ℃ | 8.8 ℃ | |||
| Feels like | 7.6 ℃ | 7.0 ℃ | |||
| Wind | NE 3.1 km/h | NE 3.0 km/h | |||
| Humidity | 75% | 79% | |||
| Pressure | 1027 hPa | 1027 hPa | |||
| Dew point | 5.1 ℃ | 5.3 ℃ | |||
| Cloudiness | 75% | 52% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- Kralingen-West
- Rubroek
- Oud-Crooswijk
- Kralingse Bos
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:43 | 5:43/km | 338 of 996 | |||
| 1 Mile 1.610m | 9:10 | 5:42/km | 296 of 991 | |||
| Deci Marathon 4.200m | 23:07 | 5:30/km | 150 of 975 | |||
| 5K 5.000m | 27:13 | 5:27/km | 114 of 944 | |||
| 5 Mile 8.050m | 44:31 | 5:32/km | 83 of 672 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:43 | 5:43/km | 5:43 | 5:43/km |
| 2K | 2.000m | 11:19 | 5:40/km | 5:36 | 5:36/km |
| 3K | 3.000m | 16:36 | 5:32/km | 5:17 | 5:17/km |
| 4K | 4.000m | 22:04 | 5:31/km | 5:28 | 5:28/km |
| 5K | 5.000m | 27:13 | 5:27/km | 5:09 | 5:09/km |
| 6K | 6.000m | 32:50 | 5:28/km | 5:37 | 5:37/km |
| 7K | 7.000m | 38:26 | 5:29/km | 5:36 | 5:36/km |
| 8K | 8.000m | 44:09 | 5:31/km | 5:43 | 5:43/km |
| 9K | 9.000m | 50:48 | 5:39/km | 6:39 | 6:39/km |
| 9.036m | 51:01 | 5:39/km | 0:13 | 6:01/km |
Pace
- Training (Interval Run) in Rotterdam (split pace)
- Training (Interval Run) in Rotterdam (average pace)
- Ronde van West 2021 (16 Oct 2021)
- Lelieloop 2023 (29 May 2023)
- Oosterscheldeloop 2024 (30 Mar 2024)
Average pace for fastest three 9K activities are shown for comparison.
Heart Rate
Minimum: 91 bpm
Average: 167 bpm
Maximum: 184 bpm
Cadence
Elevation / Altitude
Minimum: -3m
Average: 5m
Maximum: 26m