Rob Kaper's Training (Interval Run) in Rotterdam
Thursday 22 April 2021, 18:36 Rotterdam, NL
Interval
10mWU, 3x (10m work + 2m rest). Work @ 5:27/km, 5:35, 5:42.
Had stiekem wel wat meer tempo verwacht na twee rustdagen, viel tegen.
Details
| Distance Recorded (GPS) | 8.109m | |
| Time (Watch) | 46:37 | |
| Pace | 5:45/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Clear sky | |||
| Temperature | 9.8 ℃ | 8.8 ℃ | |||
| Feels like | 7.0 ℃ | 6.1 ℃ | |||
| Wind | N 5.7 km/h | N 5.1 km/h | |||
| Humidity | 60% | 63% | |||
| Pressure | 1027 hPa | 1027 hPa | |||
| Dew point | 2.4 ℃ | 2.2 ℃ | |||
| Cloudiness | 0% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingen-West
- Rubroek
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:28 | 5:28/km | 159 of 945 | |||
| 1 Mile 1.610m | 8:55 | 5:32/km | 177 of 941 | |||
| Deci Marathon 4.200m | 23:19 | 5:33/km | 164 of 925 | |||
| 5K 5.000m | 27:44 | 5:33/km | 154 of 895 | |||
| 5 Mile 8.050m | 46:01 | 5:43/km | 148 of 638 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:28 | 5:28/km | 5:28 | 5:28/km |
| 2K | 2.000m | 11:06 | 5:33/km | 5:38 | 5:38/km |
| 3K | 3.000m | 16:29 | 5:30/km | 5:23 | 5:23/km |
| 4K | 4.000m | 22:13 | 5:33/km | 5:44 | 5:44/km |
| 5K | 5.000m | 27:44 | 5:33/km | 5:31 | 5:31/km |
| 6K | 6.000m | 33:46 | 5:38/km | 6:02 | 6:02/km |
| 7K | 7.000m | 39:23 | 5:38/km | 5:37 | 5:37/km |
| 8K | 8.000m | 45:35 | 5:42/km | 6:12 | 6:12/km |
| 8.109m | 46:37 | 5:45/km | 1:02 | 9:29/km |
Pace
Average pace for fastest three 8K activities are shown for comparison.
Heart Rate
Minimum: 101 bpm
Average: 166 bpm
Maximum: 187 bpm
Cadence
Elevation / Altitude
Minimum: 1m
Average: 7m
Maximum: 15m