Rob Kaper's Training (Interval Run) in Rotterdam
Tuesday 13 July 2021, 20:55 Rotterdam, NL
W02D2(3) - Intervals
10m WU, 4x (5m work + 1:30 rest), CD. Work @4:35/km, 4:42, 4:55🚦, 4:45.
Semi cheat want op de Vaporflys. Twijfel nu wel weer tussen deze en de Endorphins zondag.
Details
Distance Recorded (GPS) | 8.084m | |
Time (Watch) | 43:19 | |
Pace | 5:21/km | |
Shoe | Nike Vaporfly Next% '19 | |
Strava | 5622665783 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Light rain | Overcast clouds | |||
Temperature | 17.3 ℃ | 17.3 ℃ | |||
Feels like | 17.5 ℃ | 17.4 ℃ | |||
Wind | N 5.1 km/h | N 4.6 km/h | |||
Humidity | 91% | 91% | |||
Pressure | 1012 hPa | 1012 hPa | |||
Dew point | 15.8 ℃ | 15.8 ℃ | |||
Cloudiness | 100% | 100% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingen-West
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:35 | 5:35/km | 211 of 903 | |||
1 Mile 1.610m | 8:59 | 5:35/km | 186 of 898 | |||
Deci Marathon 4.200m | 22:28 | 5:21/km | 78 of 883 | |||
5K 5.000m | 26:44 | 5:21/km | 66 of 853 | |||
5 Mile 8.050m | 43:08 | 5:21/km | 37 of 611 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:35 | 5:35/km | 5:35 | 5:35/km |
2K | 2.000m | 10:54 | 5:27/km | 5:19 | 5:19/km |
3K | 3.000m | 16:08 | 5:23/km | 5:14 | 5:14/km |
4K | 4.000m | 21:03 | 5:16/km | 4:55 | 4:55/km |
5K | 5.000m | 26:44 | 5:21/km | 5:41 | 5:41/km |
6K | 6.000m | 32:16 | 5:23/km | 5:32 | 5:32/km |
7K | 7.000m | 37:53 | 5:25/km | 5:37 | 5:37/km |
8K | 8.000m | 42:48 | 5:21/km | 4:55 | 4:55/km |
8.084m | 43:19 | 5:21/km | 0:31 | 6:09/km |
Pace
Average pace for fastest three 8K activities are shown for comparison.
Heart Rate
Minimum: 90 bpm
Average: 152 bpm
Maximum: 178 bpm
Cadence
Elevation / Altitude
Minimum: 2m
Average: 7m
Maximum: 13m