Rob Kaper's Training (Interval Run) in Rotterdam

Tuesday 24 August 2021, 22:56

Rotterdam, NL

7.150m

38:13

W08D2 - Intervals
10m WU, 3x (10m Z4 + 1:30 rest). Work @4:59/km, 5:11 en 4:56. Laatste half want al thuis, eerste indrukwekkend want én losse veter moeten dubbelstrikken én huissluitels uit een gat in de zak gevallen. Gelukkig tegen m'n achterbeen aan anders had ik dat thuis pas gemerkt.

PS: Ik haat Portugezen. #psvben

Details

Distance Recorded (GPS)		7.150m
Time (Watch)		38:13
Pace		5:21/km
Shoe		Nike Vaporfly Next% '19
Performance		1.12

Badges Earned

Runnerdam

Weather

	Start		Finish
Description		Overcast clouds		Overcast clouds
Temperature	16.5 ℃		16.3 ℃
Feels like	16.4 ℃		16.2 ℃
Wind		N 3.1 km/h		N 3.1 km/h
Humidity	85%		86%
Pressure	1028 hPa		1028 hPa
Dew point	13.9 ℃		14.0 ℃
Cloudiness	87%		91%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

Stadsdriehoek
Nieuwe Werk
Dijkzigt

Milestones

Distance		Pace	Overall
1K 1.000m	5:20	5:20/km	118 of 1136
1 Mile 1.610m	8:46	5:27/km	152 of 1131
Deci Marathon 4.200m	22:32	5:22/km	102 of 1103
5K 5.000m	26:37	5:19/km	80 of 1064

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:20	5:20/km	5:20	5:20/km
2K	2.000m	10:45	5:23/km	5:25	5:25/km
3K	3.000m	15:30	5:10/km	4:45	4:45/km
4K	4.000m	21:32	5:23/km	6:02	6:02/km
5K	5.000m	26:37	5:19/km	5:05	5:05/km
6K	6.000m	32:04	5:21/km	5:27	5:27/km
7K	7.000m	37:38	5:23/km	5:34	5:34/km
	7.150m	38:13	5:21/km	0:35	3:53/km

Pace

Average pace for fastest three 7K activities are shown for comparison.

Heart Rate

Minimum: 88 bpm

Average: 162 bpm

Maximum: 187 bpm

Cadence

Elevation / Altitude

Minimum: 5m

Average: 8m

Maximum: 13m