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

Badges Earned

Runnerdam

Weather

	Start		Finish
Description		Light rain		Light rain
Temperature	16.1 ℃		16.3 ℃
Feels like	15.9 ℃		16.2 ℃
Wind		SW 5.1 km/h		SW 5.0 km/h
Humidity	84%		87%
Pressure	1014 hPa		1014 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		Pace	Overall
1K 1.000m	5:51	5:51/km	485 of 1110
1 Mile 1.610m	9:24	5:50/km	442 of 1105
Deci Marathon 4.200m	23:46	5:40/km	257 of 1077
5K 5.000m	28:21	5:40/km	259 of 1040
5 Mile 8.050m	46:43	5:48/km	198 of 723

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