Rob Kaper's Training (Interval Run) in Rotterdam
Saturday 21 August 2021, 22:14 Rotterdam, NL
W07D6 - Intervals 🌧️🌧️🌧️
10m WU, 4x (6m Z4 + 1:30 rest). Broeierige dag, stortbui en winterkleding (beetje acclimatiseren voor volgende week) werd ik niet echt sneller van. Maar met de discipline zit het wel snor. 😂
Details
| Distance Recorded (GPS) | 7.201m | |
| Time (Watch) | 42:20 | |
| Pace | 5:53/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Shower rain | Moderate rain | |||
| Temperature | 19.8 ℃ | 19.0 ℃ | |||
| Feels like | 20.1 ℃ | 19.3 ℃ | |||
| Wind | S 6.7 km/h | S 3.1 km/h | |||
| Humidity | 85% | 91% | |||
| Pressure | 1015 hPa | 1014 hPa | |||
| Dew point | 17.2 ℃ | 17.5 ℃ | |||
| Cloudiness | 100% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:38 | 5:38/km | 267 of 960 | |||
| 1 Mile 1.610m | 9:15 | 5:45/km | 324 of 955 | |||
| Deci Marathon 4.200m | 23:46 | 5:40/km | 234 of 940 | |||
| 5K 5.000m | 28:53 | 5:47/km | 294 of 910 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:38 | 5:38/km | 5:38 | 5:38/km |
| 2K | 2.000m | 11:24 | 5:42/km | 5:46 | 5:46/km |
| 3K | 3.000m | 17:10 | 5:43/km | 5:46 | 5:46/km |
| 4K | 4.000m | 22:35 | 5:39/km | 5:25 | 5:25/km |
| 5K | 5.000m | 28:53 | 5:47/km | 6:18 | 6:18/km |
| 6K | 6.000m | 34:56 | 5:49/km | 6:03 | 6:03/km |
| 7K | 7.000m | 41:04 | 5:52/km | 6:08 | 6:08/km |
| 7.201m | 42:20 | 5:53/km | 1:16 | 6:18/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 94 bpm
Average: 158 bpm
Maximum: 186 bpm
Cadence
Elevation / Altitude
Minimum: -2m
Average: 5m
Maximum: 14m