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 | 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 | 226 of 945 | |||
| 1 Mile 1.610m | 8:59 | 5:35/km | 199 of 941 | |||
| Deci Marathon 4.200m | 22:28 | 5:21/km | 86 of 925 | |||
| 5K 5.000m | 26:44 | 5:21/km | 74 of 895 | |||
| 5 Mile 8.050m | 43:08 | 5:21/km | 38 of 638 | |||
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