Rob Kaper's Training (Interval Run) in Rotterdam
Thursday 2 July 2020, 23:08
Rotterdam, NL
8.630m
50:25
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 | |
| Performance | 1.00 |
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 | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:51 | 5:51/km | 493 of 1137 | |||
| 1 Mile 1.610m | 9:24 | 5:50/km | 453 of 1132 | |||
| Deci Marathon 4.200m | 23:46 | 5:40/km | 263 of 1104 | |||
| 5K 5.000m | 28:21 | 5:40/km | 266 of 1065 | |||
| 5 Mile 8.050m | 46:43 | 5:48/km | 202 of 740 | |||
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