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	218 of 960
1 Mile 1.610m	9:22	5:49/km	379 of 955
Deci Marathon 4.200m	23:08	5:30/km	146 of 940
5K 5.000m	27:49	5:34/km	167 of 910
5 Mile 8.050m	45:50	5:42/km	143 of 646

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