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

Badges Earned

Runnerdam

Weather

	Start		Finish
Description		Light rain		Light rain
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		Pace	Overall
1K 1.000m	5:35	5:35/km	238 of 996
1 Mile 1.610m	8:59	5:35/km	211 of 991
Deci Marathon 4.200m	22:28	5:21/km	90 of 975
5K 5.000m	26:44	5:21/km	81 of 944
5 Mile 8.050m	43:08	5:21/km	41 of 672

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

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: 90 bpm

Average: 152 bpm

Maximum: 179 bpm

Cadence

Elevation / Altitude

Minimum: 2m

Average: 7m

Maximum: 13m