Rob Kaper's Training (Interval Run) in Rotterdam
Tuesday 3 August 2021, 19:08 Rotterdam, NL
W05D2 - Intervals
Had er weinig vertrouwen in met nog wat pijntjes en vermoeidheid in de benen van zondag, maar ging uiteindelijk best aardig.
10m WU, 5x (6m Z4 + 1:30 rest). Work @4:54/km, 5:05, 5:02, 5:02, 5:10.
Details
| Distance Recorded (GPS) | 8.756m | |
| Time (Watch) | 50:32 | |
| Pace | 5:46/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Light rain | |||
| Temperature | 19.1 ℃ | 18.2 ℃ | |||
| Feels like | 18.8 ℃ | 18.0 ℃ | |||
| Wind | NE 3.1 km/h | NE 4.1 km/h | |||
| Humidity | 69% | 73% | |||
| Pressure | 1012 hPa | 1012 hPa | |||
| Dew point | 13.3 ℃ | 13.3 ℃ | |||
| Cloudiness | 100% | 81% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Centrum
- Nieuwe Werk
- Dijkzigt
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:51 | 5:51/km | 432 of 947 | |||
| 1 Mile 1.610m | 9:33 | 5:56/km | 474 of 943 | |||
| Deci Marathon 4.200m | 23:17 | 5:33/km | 160 of 927 | |||
| 5K 5.000m | 28:09 | 5:38/km | 202 of 897 | |||
| 5 Mile 8.050m | 45:13 | 5:37/km | 102 of 640 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:51 | 5:51/km | 5:51 | 5:51/km |
| 2K | 2.000m | 11:30 | 5:45/km | 5:39 | 5:39/km |
| 3K | 3.000m | 16:54 | 5:38/km | 5:24 | 5:24/km |
| 4K | 4.000m | 22:18 | 5:35/km | 5:24 | 5:24/km |
| 5K | 5.000m | 28:09 | 5:38/km | 5:51 | 5:51/km |
| 6K | 6.000m | 34:00 | 5:40/km | 5:51 | 5:51/km |
| 7K | 7.000m | 39:39 | 5:40/km | 5:39 | 5:39/km |
| 8K | 8.000m | 44:56 | 5:37/km | 5:17 | 5:17/km |
| 8.756m | 50:32 | 5:46/km | 5:36 | 7:24/km |
Pace
Average pace for fastest three 8K activities are shown for comparison.
Heart Rate
Minimum: 86 bpm
Average: 154 bpm
Maximum: 185 bpm
Cadence
Elevation / Altitude
Minimum: -1m
Average: 3m
Maximum: 13m