Rob Kaper's Training (Interval Run) in Rotterdam
Friday 24 September 2021, 23:12 Rotterdam, NL
W12D5 - Intervals
15m WU, 5x (2m Z4 + 1m rest), 15m CD. Work @4:17/km, 4:23, 4:29, 4:40, 4:30. Dit ga ik wel voelen morgen, geloof niet dat ik eerder de 14-15km/u heb aangetikt, al was het maar twee minuten lang.
Details
Distance Recorded (GPS) | 8.308m | |
Time (Watch) | 46:49 | |
Pace | 5:38/km | |
Shoe | Saucony Endorpin Speed Neon |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Overcast clouds | Overcast clouds | |||
Temperature | 17.1 ℃ | 16.7 ℃ | |||
Feels like | 16.9 ℃ | 16.5 ℃ | |||
Wind | SW 4.6 km/h | SW 4.6 km/h | |||
Humidity | 78% | 78% | |||
Pressure | 1015 hPa | 1015 hPa | |||
Dew point | 13.2 ℃ | 12.9 ℃ | |||
Cloudiness | 100% | 100% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Rubroek
- Oud-Crooswijk
- Kralingen-West
- Kralingen-Oost
- Kralingse Bos
- De Esch
- Struisenburg
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:33 | 5:33/km | 215 of 949 | |||
1 Mile 1.610m | 9:22 | 5:49/km | 373 of 945 | |||
Deci Marathon 4.200m | 23:08 | 5:30/km | 143 of 929 | |||
5K 5.000m | 27:49 | 5:34/km | 164 of 899 | |||
5 Mile 8.050m | 45:50 | 5:42/km | 141 of 641 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:33 | 5:33/km | 5:33 | 5:33/km |
2K | 2.000m | 11:30 | 5:45/km | 5:57 | 5:57/km |
3K | 3.000m | 16:45 | 5:35/km | 5:15 | 5:15/km |
4K | 4.000m | 22:13 | 5:33/km | 5:28 | 5:28/km |
5K | 5.000m | 27:49 | 5:34/km | 5:36 | 5:36/km |
6K | 6.000m | 33:51 | 5:39/km | 6:02 | 6:02/km |
7K | 7.000m | 39:57 | 5:42/km | 6:06 | 6:06/km |
8K | 8.000m | 45:39 | 5:42/km | 5:42 | 5:42/km |
8.308m | 46:49 | 5:38/km | 1:10 | 3:47/km |
Pace
Average pace for fastest three 8K activities are shown for comparison.
Heart Rate
Minimum: 77 bpm
Average: 143 bpm
Maximum: 172 bpm
Cadence
Elevation / Altitude
Minimum: 9m
Average: 12m
Maximum: 16m