Rob Kaper's Training (Interval Run) in Rotterdam
Thursday 18 November 2021, 21:11 Rotterdam, NL
Intervals
10m WU, 5x (3m Z4 + 1m rest), CD. Work @4:50/km, 5:10, 4:52, 5:03, 4:52.
Details
| Distance Recorded (GPS) | 8.225m | |
| Time (Watch) | 49:03 | |
| Pace | 5:58/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Overcast clouds | |||
| Temperature | 11.5 ℃ | 11.5 ℃ | |||
| Feels like | 11.0 ℃ | 11.0 ℃ | |||
| Wind | SW 5.1 km/h | SW 4.6 km/h | |||
| Humidity | 90% | 90% | |||
| Pressure | 1028 hPa | 1028 hPa | |||
| Dew point | 9.9 ℃ | 9.9 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Centrum
- CS-Kwartier
- Provenierswijk
- Agniesebuurt
- Liskwartier
- Oude Noorden
- Nieuw-Crooswijk
- Oud-Crooswijk
- Kralingen-West
- Struisenburg
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:56 | 5:56/km | 522 of 960 | |||
| 1 Mile 1.610m | 9:27 | 5:52/km | 437 of 955 | |||
| Deci Marathon 4.200m | 23:51 | 5:41/km | 246 of 940 | |||
| 5K 5.000m | 28:24 | 5:41/km | 243 of 910 | |||
| 5 Mile 8.050m | 47:41 | 5:55/km | 248 of 646 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:56 | 5:56/km | 5:56 | 5:56/km |
| 2K | 2.000m | 11:28 | 5:44/km | 5:32 | 5:32/km |
| 3K | 3.000m | 16:54 | 5:38/km | 5:26 | 5:26/km |
| 4K | 4.000m | 22:48 | 5:42/km | 5:54 | 5:54/km |
| 5K | 5.000m | 28:24 | 5:41/km | 5:36 | 5:36/km |
| 6K | 6.000m | 35:17 | 5:53/km | 6:53 | 6:53/km |
| 7K | 7.000m | 41:09 | 5:53/km | 5:52 | 5:52/km |
| 8K | 8.000m | 47:25 | 5:56/km | 6:16 | 6:16/km |
| 8.225m | 49:03 | 5:58/km | 1:38 | 7:16/km |
Pace
Average pace for fastest three 8K activities are shown for comparison.
Heart Rate
Minimum: 70 bpm
Average: 155 bpm
Maximum: 180 bpm
Cadence
Elevation / Altitude
Minimum: 10m
Average: 14m
Maximum: 20m