Rob Kaper's Training (Interval Run) in Rotterdam
Thursday 2 July 2020, 23:08 Rotterdam, NL
Interval
Pas mijn 3e interval sinds coronagedoe, de laatste van 23 mei was dan ook alweer een tijdje terug. Dus was wel even hard werken, maar viel tegelijkertijd ook reuze mee.
13m warmup, 4x (6m z4-5 + 2m z3), 5m cooldown. Interval 6m op 4:59/km, 5:35, 5:41 en 5:40.
Details
| Distance Recorded (GPS) | 8.630m | |
| Time (Watch) | 50:25 | |
| Pace | 5:51/km | |
| Shoe | Nike Pegasus Turbo 2 | |
| Strava | 3704940803 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light rain | Light rain | |||
| Temperature | 16.1 ℃ | 16.2 ℃ | |||
| Feels like | 15.9 ℃ | 16.2 ℃ | |||
| Wind | SW 5.1 km/h | SW 5.0 km/h | |||
| Humidity | 84% | 87% | |||
| Pressure | 1013 hPa | 1013 hPa | |||
| Dew point | 13.4 ℃ | 14.1 ℃ | |||
| Cloudiness | 20% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Veer
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:51 | 5:51/km | 399 of 882 | |||
| 1 Mile 1.610m | 9:24 | 5:50/km | 361 of 877 | |||
| Deci Marathon 4.200m | 23:46 | 5:40/km | 213 of 862 | |||
| 5K 5.000m | 28:21 | 5:40/km | 212 of 834 | |||
| 5 Mile 8.050m | 46:43 | 5:48/km | 172 of 596 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:51 | 5:51/km | 5:51 | 5:51/km |
| 2K | 2.000m | 11:41 | 5:51/km | 5:50 | 5:50/km |
| 3K | 3.000m | 16:58 | 5:39/km | 5:17 | 5:17/km |
| 4K | 4.000m | 22:36 | 5:39/km | 5:38 | 5:38/km |
| 5K | 5.000m | 28:21 | 5:40/km | 5:45 | 5:45/km |
| 6K | 6.000m | 34:11 | 5:42/km | 5:50 | 5:50/km |
| 7K | 7.000m | 40:16 | 5:45/km | 6:05 | 6:05/km |
| 8K | 8.000m | 46:22 | 5:48/km | 6:06 | 6:06/km |
| 8.630m | 50:25 | 5:51/km | 4:03 | 6:26/km |
Pace
Average pace for fastest three 8K activities are shown for comparison.
Heart Rate
Minimum: 91 bpm
Average: 167 bpm
Maximum: 183 bpm
Cadence
Elevation / Altitude
Minimum: -13m
Average: 9m
Maximum: 51m