Rob Kaper's Training (Interval Run) in Rotterdam
Sunday 22 August 2021, 18:57 Rotterdam, NL
W07D7 - Intervals
15m WU, 6x (1km Z4 + 1:30 rest), lange cooldown. Work @5:13/km, 4:51, 5:06, 5:15 met open brug, 5:33🚦, 5:19.
Nat maar de ergste buien ontweken.
Details
| Distance Recorded (GPS) | 14.025m | |
| Time (Watch) | 1:22:21 | |
| Pace | 5:52/km | |
| Shoe | Saucony Endorpin Speed |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Drizzle | Heavy intensity shower rain | |||
| Temperature | 19.2 ℃ | 18.4 ℃ | |||
| Feels like | 19.4 ℃ | 18.6 ℃ | |||
| Wind | NW 3.1 km/h | NW 3.1 km/h | |||
| Humidity | 86% | 91% | |||
| Pressure | 1016 hPa | 1017 hPa | |||
| Dew point | 16.8 ℃ | 16.9 ℃ | |||
| Cloudiness | 100% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Rubroek
- Oud-Crooswijk
- Oude Noorden
- Nieuw-Crooswijk
- Hillegersberg-Schiebroek
- Terbregge
- Kralingse Bos
- Kralingen-Oost
- De Esch
- Struisenburg
- Kralingen-West
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:56 | 5:56/km | 510 of 947 | |||
| 1 Mile 1.610m | 9:24 | 5:50/km | 395 of 943 | |||
| Deci Marathon 4.200m | 24:17 | 5:47/km | 306 of 927 | |||
| 5K 5.000m | 28:53 | 5:47/km | 288 of 897 | |||
| 5 Mile 8.050m | 46:22 | 5:46/km | 166 of 640 | |||
| 10K 10.000m | 57:53 | 5:47/km | 151 of 535 | |||
| Quarter Marathon 10.550m | 1:01:01 | 5:47/km | 87 of 401 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:56 | 5:56/km | 5:56 | 5:56/km |
| 2K | 2.000m | 11:52 | 5:56/km | 5:56 | 5:56/km |
| 3K | 3.000m | 17:33 | 5:51/km | 5:41 | 5:41/km |
| 4K | 4.000m | 23:18 | 5:50/km | 5:45 | 5:45/km |
| 5K | 5.000m | 28:53 | 5:47/km | 5:35 | 5:35/km |
| 6K | 6.000m | 34:42 | 5:47/km | 5:49 | 5:49/km |
| 7K | 7.000m | 39:55 | 5:42/km | 5:13 | 5:13/km |
| 8K | 8.000m | 46:08 | 5:46/km | 6:13 | 6:13/km |
| 9K | 9.000m | 52:07 | 5:47/km | 5:59 | 5:59/km |
| 10K | 10.000m | 57:53 | 5:47/km | 5:46 | 5:46/km |
| 11K | 11.000m | 1:03:54 | 5:49/km | 6:01 | 6:01/km |
| 12K | 12.000m | 1:10:03 | 5:50/km | 6:09 | 6:09/km |
| 13K | 13.000m | 1:16:11 | 5:52/km | 6:08 | 6:08/km |
| 14K | 14.000m | 1:22:02 | 5:52/km | 5:51 | 5:51/km |
| 14.025m | 1:22:21 | 5:52/km | 0:19 | 12:40/km |
Pace
Average pace for fastest three 14K activities are shown for comparison.
Heart Rate
Minimum: 78 bpm
Average: 156 bpm
Maximum: 181 bpm
Cadence
Elevation / Altitude
Minimum: 3m
Average: 10m
Maximum: 19m