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 | 1019 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 | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:11 | 6:11/km | 702 of 960 | |||
| 1 Mile 1.610m | 9:54 | 6:09/km | 645 of 955 | |||
| Deci Marathon 4.200m | 23:13 | 5:32/km | 156 of 940 | |||
| 5K 5.000m | 27:42 | 5:32/km | 153 of 910 | |||
| 5 Mile 8.050m | 44:50 | 5:34/km | 89 of 646 | |||
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
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