Rob Kaper's Training (Interval Run) in Rotterdam

Wednesday 18 November 2020, 22:33
Rotterdam, NL

Interval

10m warmup, 5x (5m run + 1m rest), 8m cooldown.
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Details

Distance Recorded (GPS)8.067m
Time (Watch)48:06
Pace5:58/km
ShoeNike Pegasus 36 Trail

Badges Earned

Rotterdam skyline
Runnerdam

Weather

StartFinish
DescriptionOvercast cloudsLight rain
Temperature13.8 ℃12.4 ℃
Feels like13.5 ℃12.1 ℃
WindSW 8.8 km/hSW 10.3 km/h
Humidity83%90%
Pressure1014 hPa1014 hPa
Dew point11.0 ℃10.8 ℃
Cloudiness100%100%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Centrum
  • Nieuwe Werk

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m		6:126:12/km741 of 996
1 Mile
1.610m		9:486:05/km618 of 991
Deci Marathon
4.200m		24:555:56/km430 of 975
5K
5.000m		29:395:56/km413 of 944
5 Mile
8.050m		48:015:58/km286 of 672

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m6:126:12/km6:126:12/km
2K2.000m12:066:03/km5:545:54/km
3K3.000m17:565:59/km5:505:50/km
4K4.000m23:435:56/km5:475:47/km
5K5.000m29:395:56/km5:565:56/km
6K6.000m35:135:52/km5:345:34/km
7K7.000m40:395:48/km5:265:26/km
8K8.000m47:255:56/km6:466:46/km
8.067m48:065:58/km0:4110:12/km

Pace

0k1k2k3k4k5k6k7k8kF4:304:455:005:155:305:456:006:156:306:457:007:157:307:458:008:158:308:459:009:159:309:4510:0010:15
  • 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 8K activities are shown for comparison.

Heart Rate

0:000:050:100:150:200:250:300:350:400:456585105115125135145155165175185195
Minimum: 67 bpm
Average: 160 bpm
Maximum: 182 bpm

Cadence

0:000:050:100:150:200:250:300:350:400:4575808590

Elevation / Altitude

0:000:050:100:150:200:250:300:350:400:45-50050
Minimum: -2m
Average: 1m
Maximum: 6m