Rob Kaper's Training (Interval Run) in Rotterdam
Tuesday 10 August 2021, 22:07 Rotterdam, NL
W06D2 - Intervals
Nieuwe schoenen testen.
10m WU, 3x (10m run + 2m rest). Work@ 4:42/km, 4:59, 4:59. Derde interval wel moeten onderbreken omdat ik bij Van Zanten in de touwen hing en vier bakken sierverlichting omver trok, oeps.
Details
| Distance Recorded (GPS) | 7.651m | |
| Time (Watch) | 40:25 | |
| Pace | 5:17/km | |
| Shoe | Saucony Endorpin Pro 2 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Few clouds | Broken clouds | |||
| Temperature | 16.1 ℃ | 15.8 ℃ | |||
| Feels like | 15.8 ℃ | 15.5 ℃ | |||
| Wind | SW 2.1 km/h | SW 0.5 km/h | |||
| Humidity | 76% | 81% | |||
| Pressure | 1016 hPa | 1017 hPa | |||
| Dew point | 11.9 ℃ | 12.5 ℃ | |||
| Cloudiness | 21% | 72% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:28 | 5:28/km | 165 of 960 | |||
| 1 Mile 1.610m | 8:50 | 5:29/km | 155 of 955 | |||
| Deci Marathon 4.200m | 22:14 | 5:18/km | 66 of 940 | |||
| 5K 5.000m | 26:12 | 5:14/km | 46 of 910 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:28 | 5:28/km | 5:28 | 5:28/km |
| 2K | 2.000m | 10:50 | 5:25/km | 5:22 | 5:22/km |
| 3K | 3.000m | 15:28 | 5:09/km | 4:38 | 4:38/km |
| 4K | 4.000m | 20:26 | 5:07/km | 4:58 | 4:58/km |
| 5K | 5.000m | 26:12 | 5:14/km | 5:46 | 5:46/km |
| 6K | 6.000m | 31:11 | 5:12/km | 4:59 | 4:59/km |
| 7K | 7.000m | 37:16 | 5:19/km | 6:05 | 6:05/km |
| 7.651m | 40:25 | 5:17/km | 3:09 | 4:50/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 65 bpm
Average: 155 bpm
Maximum: 180 bpm
Cadence
Elevation / Altitude
Minimum: 1m
Average: 7m
Maximum: 13m