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.
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Details

Distance Recorded (GPS)7.651m
Time (Watch)40:25
Pace5:17/km
ShoeSaucony Endorpin Pro 2

Badges Earned

Rotterdam skyline
Runnerdam

Weather

StartFinish
DescriptionScattered cloudsOvercast clouds
Temperature17.0 ℃15.6 ℃
Feels like16.7 ℃15.3 ℃
WindSW 1.8 km/hSW 0.5 km/h
Humidity74%81%
Pressure1017 hPa1017 hPa
Dew point12.3 ℃12.3 ℃
Cloudiness29%93%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • De Esch
  • Kralingen-Oost

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:285:28/km170 of 996
1 Mile
1.610m
8:505:29/km160 of 991
Deci Marathon
4.200m
22:145:18/km69 of 975
5K
5.000m
26:125:14/km49 of 944

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:285:28/km5:285:28/km
2K2.000m10:505:25/km5:225:22/km
3K3.000m15:285:09/km4:384:38/km
4K4.000m20:265:07/km4:584:58/km
5K5.000m26:125:14/km5:465:46/km
6K6.000m31:115:12/km4:594:59/km
7K7.000m37:165:19/km6:056:05/km
7.651m40:255:17/km3:094:50/km

Pace

0k1k2k3k4k5k6k7kF4:304:455:005:155:305:456:006:15
  • 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

0:000:050:100:150:200:250:300:350:406585105115125135145155165175185195
Minimum: 65 bpm
Average: 155 bpm
Maximum: 180 bpm

Cadence

0:000:050:100:150:200:250:300:350:40405060708090

Elevation / Altitude

0:000:050:100:150:200:250:300:350:4001020304050
Minimum: 1m
Average: 7m
Maximum: 13m