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 | Broken clouds | Broken clouds | |||
| Temperature | 18.1 ℃ | 17.2 ℃ | |||
| Feels like | 17.8 ℃ | 16.9 ℃ | |||
| Wind | NE 4.1 km/h | NE 4.1 km/h | |||
| Humidity | 71% | 73% | |||
| Pressure | 1021 hPa | 1021 hPa | |||
| Dew point | 12.8 ℃ | 12.3 ℃ | |||
| Cloudiness | 74% | 74% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Nieuwe Werk
- Dijkzigt
- Cool
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:43 | 5:43/km | 322 of 945 | |||
| 1 Mile 1.610m | 9:24 | 5:50/km | 392 of 941 | |||
| Deci Marathon 4.200m | 23:59 | 5:43/km | 258 of 925 | |||
| 5K 5.000m | 28:01 | 5:36/km | 184 of 895 | |||
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
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