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.
Details
| Distance Recorded (GPS) | 8.067m | |
| Time (Watch) | 48:06 | |
| Pace | 5:58/km | |
| Shoe | Nike Pegasus 36 Trail |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Light rain | |||
| Temperature | 13.8 ℃ | 12.4 ℃ | |||
| Feels like | 13.5 ℃ | 12.1 ℃ | |||
| Wind | SW 8.8 km/h | SW 10.3 km/h | |||
| Humidity | 83% | 90% | |||
| Pressure | 1014 hPa | 1014 hPa | |||
| Dew point | 11.0 ℃ | 10.8 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Centrum
- Nieuwe Werk
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:12 | 6:12/km | 786 of 1063 | |||
| 1 Mile 1.610m | 9:48 | 6:05/km | 657 of 1058 | |||
| Deci Marathon 4.200m | 24:55 | 5:56/km | 451 of 1037 | |||
| 5K 5.000m | 29:39 | 5:56/km | 432 of 1003 | |||
| 5 Mile 8.050m | 48:01 | 5:58/km | 293 of 706 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:12 | 6:12/km | 6:12 | 6:12/km |
| 2K | 2.000m | 12:06 | 6:03/km | 5:54 | 5:54/km |
| 3K | 3.000m | 17:56 | 5:59/km | 5:50 | 5:50/km |
| 4K | 4.000m | 23:43 | 5:56/km | 5:47 | 5:47/km |
| 5K | 5.000m | 29:39 | 5:56/km | 5:56 | 5:56/km |
| 6K | 6.000m | 35:13 | 5:52/km | 5:34 | 5:34/km |
| 7K | 7.000m | 40:39 | 5:48/km | 5:26 | 5:26/km |
| 8K | 8.000m | 47:25 | 5:56/km | 6:46 | 6:46/km |
| 8.067m | 48:06 | 5:58/km | 0:41 | 10:12/km |
Pace
Average pace for fastest three 8K activities are shown for comparison.
Heart Rate
Minimum: 67 bpm
Average: 160 bpm
Maximum: 182 bpm
Cadence
Elevation / Altitude
Minimum: -2m
Average: 1m
Maximum: 6m