Rob Kaper's Training (Interval Run) in Rotterdam
Tuesday 24 August 2021, 22:56 Rotterdam, NL
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 |
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 | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:20 | 5:20/km | 113 of 1063 | |||
| 1 Mile 1.610m | 8:46 | 5:27/km | 146 of 1058 | |||
| Deci Marathon 4.200m | 22:32 | 5:22/km | 98 of 1037 | |||
| 5K 5.000m | 26:37 | 5:19/km | 75 of 1003 | |||
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