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

Runnerdam

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		Pace	Overall
1K 1.000m	5:33	5:33/km	226 of 996
1 Mile 1.610m	9:22	5:49/km	392 of 991
Deci Marathon 4.200m	23:08	5:30/km	152 of 975
5K 5.000m	27:49	5:34/km	174 of 944
5 Mile 8.050m	45:50	5:42/km	151 of 672

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

Training (Interval Run) in Rotterdam (split pace)
Training (Interval Run) in Rotterdam (average pace)
Ronde van West 2021 (16 Oct 2021)
Lelieloop 2023 (29 May 2023)
Oosterscheldeloop 2024 (30 Mar 2024)

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