Rob Kaper's Training (Interval Run) in Rotterdam

Friday 13 August 2021, 23:57
Rotterdam, NL

W06D5 - Intervals

15m WU, 5x (3m Z4 + 1:30 rest). Work @4:29/km, 4:59, 5:13๐Ÿšฆ, 4:58, 4:58.
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Details

Distance Recorded (GPS)7.233m
Time (Watch)40:48
Pace5:38/km
ShoeNike Pegasus Turbo 2

Badges Earned

Rotterdam skyline
Runnerdam
A runner in a dark night with a clock face
Run around the Clock

Weather

StartFinish
DescriptionFew cloudsClear sky
Temperature16.8 โ„ƒ16.5 โ„ƒ
Feels like16.8 โ„ƒ16.4 โ„ƒ
WindSW 4.6 km/hSW 3.9 km/h
Humidity84%86%
Pressure1022 hPa1021 hPa
Dew point14.1 โ„ƒ14.1 โ„ƒ
Cloudiness13%7%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • De Esch
  • Kralingen-Oost

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:375:37/km259 of 996
1 Mile
1.610m
8:485:28/km149 of 991
Deci Marathon
4.200m
22:245:20/km78 of 975
5K
5.000m
27:205:28/km123 of 944

Watch Splits

NameDistanceTimeAverage Paceฮ” Timeฮ” Pace
1K1.000m5:375:37/km5:375:37/km
2K2.000m10:475:24/km5:105:10/km
3K3.000m15:575:19/km5:105:10/km
4K4.000m21:235:21/km5:265:26/km
5K5.000m27:205:28/km5:575:57/km
6K6.000m33:425:37/km6:226:22/km
7K7.000m39:415:40/km5:595:59/km
7.233m40:485:38/km1:074:48/km

Pace

0k1k2k3k4k5k6k7kF4:304:455:005:155:305:456:006:156:30
  • 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: 79 bpm
Average: 158 bpm
Maximum: 184 bpm

Cadence

0:000:050:100:150:200:250:300:35406080100120

Elevation / Altitude

0:000:050:100:150:200:250:300:350:4001020304050
Minimum: 7m
Average: 12m
Maximum: 17m