Rob Kaper's Training (Interval Run) in Rotterdam

Monday 19 July 2021, 22:01

Rotterdam, NL

W03D1 - Intervals

Inhalen van vorige week, plus wat goed te maken na de hel(mond) van gisteren dus dit was aantrekkelijker dan sloom recoveren.

10m WU, 4x (5m Z4 + 2m rest), CD. Work @4:57/km, 4:59, 4:57, 4:58.

Dan lag het gisteren toch meer aan de hitte en prik dan aan mijzelf.

Details

Distance Recorded (GPS)		7.228m
Time (Watch)		40:51
Pace		5:39/km
Shoe		Nike Vaporfly Next% '19

Badges Earned

Runnerdam

Weather

	Start		Finish
Description		Overcast clouds		Broken clouds
Temperature	18.7 ℃		17.2 ℃
Feels like	18.4 ℃		16.9 ℃
Wind		NE 3.5 km/h		NE 4.1 km/h
Humidity	71%		73%
Pressure	1021 hPa		1021 hPa
Dew point	13.3 ℃		12.3 ℃
Cloudiness	87%		76%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

Stadsdriehoek
Nieuwe Werk
Dijkzigt
Cool

Milestones

Distance		Pace	Overall
1K 1.000m	5:43	5:43/km	341 of 996
1 Mile 1.610m	9:24	5:50/km	415 of 991
Deci Marathon 4.200m	23:59	5:43/km	275 of 975
5K 5.000m	28:01	5:36/km	197 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:43	5:43/km	5:43	5:43/km
2K	2.000m	11:25	5:43/km	5:42	5:42/km
3K	3.000m	17:21	5:47/km	5:56	5:56/km
4K	4.000m	22:31	5:38/km	5:10	5:10/km
5K	5.000m	28:01	5:36/km	5:30	5:30/km
6K	6.000m	33:49	5:38/km	5:48	5:48/km
7K	7.000m	39:34	5:39/km	5:45	5:45/km
	7.228m	40:51	5:39/km	1:17	5:38/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 7K activities are shown for comparison.

Heart Rate

Minimum: 67 bpm

Average: 148 bpm

Maximum: 179 bpm

Cadence

Elevation / Altitude

Minimum: 5m

Average: 8m

Maximum: 13m