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
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 | 1027 hPa | 1027 hPa | |||
Dew point | 13.9 ℃ | 14.0 ℃ | |||
Cloudiness | 89% | 85% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Centrum
- Nieuwe Werk
- Dijkzigt
- Cool
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:20 | 5:20/km | 106 of 961 | |||
1 Mile 1.610m | 8:46 | 5:27/km | 134 of 956 | |||
Deci Marathon 4.200m | 22:32 | 5:22/km | 91 of 941 | |||
5K 5.000m | 26:37 | 5:19/km | 69 of 911 |
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