Rob Kaper's Training (Interval Run) in Rotterdam
Tuesday 4 May 2021, 21:35 Rotterdam, NL
Interval
Wind, maar niet zo erg als 's middags. Was even bang voor stortbui maar op een minuutje miezer en liter zweet na droog.
10m WU, 3x (10m work + 1:30 rest). Work @5:24, 5:49🚦, 5:16.
Details
| Distance Recorded (GPS) | 8.180m | |
| Time (Watch) | 46:20 | |
| Pace | 5:40/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light rain | Light rain | |||
| Temperature | 7.8 ℃ | 7.5 ℃ | |||
| Feels like | 3.9 ℃ | 3.9 ℃ | |||
| Wind | W 7.7 km/h | W 6.7 km/h | |||
| Humidity | 82% | 81% | |||
| Pressure | 1000 hPa | 1000 hPa | |||
| Dew point | 4.9 ℃ | 4.5 ℃ | |||
| Cloudiness | 75% | 40% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Nieuwe Werk
- Dijkzigt
- Cool
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:47 | 5:47/km | 383 of 945 | |||
| 1 Mile 1.610m | 9:24 | 5:50/km | 391 of 941 | |||
| Deci Marathon 4.200m | 23:44 | 5:39/km | 222 of 925 | |||
| 5K 5.000m | 28:08 | 5:38/km | 199 of 895 | |||
| 5 Mile 8.050m | 45:27 | 5:39/km | 122 of 638 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:47 | 5:47/km | 5:47 | 5:47/km |
| 2K | 2.000m | 11:33 | 5:47/km | 5:46 | 5:46/km |
| 3K | 3.000m | 16:56 | 5:39/km | 5:23 | 5:23/km |
| 4K | 4.000m | 22:37 | 5:39/km | 5:41 | 5:41/km |
| 5K | 5.000m | 28:08 | 5:38/km | 5:31 | 5:31/km |
| 6K | 6.000m | 34:22 | 5:44/km | 6:14 | 6:14/km |
| 7K | 7.000m | 39:39 | 5:40/km | 5:17 | 5:17/km |
| 8K | 8.000m | 45:05 | 5:38/km | 5:26 | 5:26/km |
| 8.180m | 46:20 | 5:40/km | 1:15 | 6:57/km |
Pace
Average pace for fastest three 8K activities are shown for comparison.
Heart Rate
Minimum: 95 bpm
Average: 166 bpm
Maximum: 179 bpm
Cadence
Elevation / Altitude
Minimum: 6m
Average: 10m
Maximum: 20m