Rob Kaper's Training (Interval Run) in Rotterdam

Tuesday 22 June 2021, 20:12

Rotterdam, NL

Interval

10m WU, 6x (5m run 1m rest), CD. Work @4:42/km, 4:46, 5:11, 5:33🚦, 5:10, 5:12.

Had er eigenlijk totaal geen zin in, loop ik zo maar een paar van m'n snelste stukjes interval ooit.

Details

Distance Recorded (GPS)		8.529m
Time (Watch)		48:10
Pace		5:39/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

	Start		Finish
Description		Overcast clouds		Light rain
Temperature	16.1 ℃		15.3 ℃
Feels like	15.5 ℃		14.7 ℃
Wind		N 5.7 km/h		N 6.2 km/h
Humidity	65%		66%
Pressure	1019 hPa		1020 hPa
Dew point	9.6 ℃		9.0 ℃
Cloudiness	100%		75%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

Stadsdriehoek
Struisenburg
De Esch
Kralingen-Oost
Kralingen-West

Milestones

Distance		Pace	Overall
1K 1.000m	6:11	6:11/km	729 of 996
1 Mile 1.610m	9:54	6:09/km	668 of 991
Deci Marathon 4.200m	23:13	5:32/km	162 of 975
5K 5.000m	27:42	5:32/km	160 of 944
5 Mile 8.050m	44:50	5:34/km	95 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:11	6:11/km	6:11	6:11/km
2K	2.000m	11:45	5:53/km	5:34	5:34/km
3K	3.000m	16:58	5:39/km	5:13	5:13/km
4K	4.000m	22:16	5:34/km	5:18	5:18/km
5K	5.000m	27:42	5:32/km	5:26	5:26/km
6K	6.000m	33:36	5:36/km	5:54	5:54/km
7K	7.000m	38:58	5:34/km	5:22	5:22/km
8K	8.000m	44:26	5:33/km	5:28	5:28/km
	8.529m	48:10	5:39/km	3:44	7:03/km

Pace

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

Minimum: 70 bpm

Average: 154 bpm

Maximum: 184 bpm

Cadence

Elevation / Altitude

Minimum: 2m

Average: 7m

Maximum: 14m