Rob Kaper's Training (Interval Run) in Rotterdam
Thursday 8 July 2021, 21:43 Rotterdam, NL
W01D3(4) - Intervals
Zo zwaar als het de afgelopen zieke, hete, slome dagen ging, zo lekker ging het nu.
10m WU, 4x (4m Z4, 1:30 rest), CD. Work@ 4:38/km, 4:56, 4:42, 4:55.
Cooldown op tempo (2,3km op 4:51/km wtf) doorgelopen om beetje ijkpunt te krijgen voor de eerste echte HM van het jaar volgend weekend. Schoenen niet nieuw, wel vers, dat hielp misschien ook wel beetje.
Details
| Distance Recorded (GPS) | 8.090m | |
| Time (Watch) | 43:09 | |
| Pace | 5:20/km | |
| Shoe | Saucony Endorpin Speed Neon |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Scattered clouds | Scattered clouds | |||
| Temperature | 17.1 ℃ | 17.9 ℃ | |||
| Feels like | 16.8 ℃ | 17.6 ℃ | |||
| Wind | NW 2.1 km/h | NW 1.8 km/h | |||
| Humidity | 74% | 72% | |||
| Pressure | 1022 hPa | 1022 hPa | |||
| Dew point | 12.4 ℃ | 12.8 ℃ | |||
| Cloudiness | 38% | 38% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Nieuwe Werk
- Dijkzigt
- Centrum
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:29 | 5:29/km | 178 of 996 | |||
| 1 Mile 1.610m | 8:55 | 5:32/km | 189 of 991 | |||
| Deci Marathon 4.200m | 22:51 | 5:26/km | 125 of 975 | |||
| 5K 5.000m | 27:23 | 5:29/km | 129 of 944 | |||
| 5 Mile 8.050m | 42:59 | 5:20/km | 35 of 672 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:29 | 5:29/km | 5:29 | 5:29/km |
| 2K | 2.000m | 10:54 | 5:27/km | 5:25 | 5:25/km |
| 3K | 3.000m | 16:23 | 5:28/km | 5:29 | 5:29/km |
| 4K | 4.000m | 21:59 | 5:30/km | 5:36 | 5:36/km |
| 5K | 5.000m | 27:23 | 5:29/km | 5:24 | 5:24/km |
| 6K | 6.000m | 33:09 | 5:32/km | 5:46 | 5:46/km |
| 7K | 7.000m | 37:59 | 5:26/km | 4:50 | 4:50/km |
| 8K | 8.000m | 42:46 | 5:21/km | 4:47 | 4:47/km |
| 8.090m | 43:09 | 5:20/km | 0:23 | 4:16/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: 103 bpm
Average: 163 bpm
Maximum: 187 bpm
Cadence
Elevation / Altitude
Minimum: 0m
Average: 5m
Maximum: 12m