Rob Kaper's Training (Interval Run) in Rotterdam
Friday 4 June 2021, 23:29 Rotterdam, NL
Interval
15m WU, 5x (2m work, 1m rest), CD. Work @4:51/km, 4:40, 4:43, 4:52, 4:37.
Zo snel loop ik niet vaak, waren helaas maar stukjes van twee minuten met wandelminuut ertussen. Als ik dat ooit eens vijf of tien kilometer vol zou kunnen houden... Of 21 of 42. 😂
Details
| Distance Recorded (GPS) | 7.072m | |
| Time (Watch) | 42:49 | |
| Pace | 6:03/km | |
| Shoe | Saucony Endorpin Speed | |
| Strava | 5414163437 |
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light rain | Moderate rain | |||
| Temperature | 18.7 ℃ | 16.9 ℃ | |||
| Feels like | 18.7 ℃ | 16.9 ℃ | |||
| Wind | N 2.1 km/h | N 2.1 km/h | |||
| Humidity | 79% | 87% | |||
| Pressure | 1020 hPa | 1020 hPa | |||
| Dew point | 15.0 ℃ | 14.7 ℃ | |||
| Cloudiness | 40% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:23 | 6:23/km | 718 of 853 | |||
| 1 Mile 1.610m | 10:16 | 6:23/km | 707 of 848 | |||
| Deci Marathon 4.200m | 25:10 | 6:00/km | 398 of 833 | |||
| 5K 5.000m | 29:49 | 5:58/km | 373 of 806 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:23 | 6:23/km | 6:23 | 6:23/km |
| 2K | 2.000m | 12:44 | 6:22/km | 6:21 | 6:21/km |
| 3K | 3.000m | 18:30 | 6:10/km | 5:46 | 5:46/km |
| 4K | 4.000m | 24:12 | 6:03/km | 5:42 | 5:42/km |
| 5K | 5.000m | 29:49 | 5:58/km | 5:37 | 5:37/km |
| 6K | 6.000m | 36:20 | 6:03/km | 6:31 | 6:31/km |
| 7K | 7.000m | 42:27 | 6:04/km | 6:07 | 6:07/km |
| 7.072m | 42:49 | 6:03/km | 0:22 | 5:06/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 70 bpm
Average: 146 bpm
Maximum: 182 bpm
Cadence
Elevation / Altitude
Minimum: 3m
Average: 8m
Maximum: 12m