Rob Kaper's Training (Interval Run) in Rotterdam
Wednesday 22 December 2021, 16:47 Rotterdam, NL
W01D3 - Intervals
10m WU, 4x (4m Z4 + 1:30 rest). Work @4:42/km, 4:44, 5:10 🚦, 4:55.
Details
| Distance Recorded (GPS) | 8.143m | |
| Time (Watch) | 46:13 | |
| Pace | 5:41/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Overcast clouds | |||
| Temperature | 0.6 ℃ | 0.5 ℃ | |||
| Feels like | -2.9 ℃ | -2.9 ℃ | |||
| Wind | SE 3.1 km/h | SE 3.1 km/h | |||
| Humidity | 85% | 84% | |||
| Pressure | 1020 hPa | 1020 hPa | |||
| Dew point | -1.4 ℃ | -1.6 ℃ | |||
| Cloudiness | 99% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:27 | 5:27/km | 156 of 960 | |||
| 1 Mile 1.610m | 8:51 | 5:30/km | 159 of 955 | |||
| Deci Marathon 4.200m | 22:49 | 5:26/km | 116 of 940 | |||
| 5K 5.000m | 27:50 | 5:34/km | 171 of 910 | |||
| 5 Mile 8.050m | 45:25 | 5:39/km | 118 of 646 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:27 | 5:27/km | 5:27 | 5:27/km |
| 2K | 2.000m | 10:53 | 5:27/km | 5:26 | 5:26/km |
| 3K | 3.000m | 16:24 | 5:28/km | 5:31 | 5:31/km |
| 4K | 4.000m | 21:53 | 5:28/km | 5:29 | 5:29/km |
| 5K | 5.000m | 27:50 | 5:34/km | 5:57 | 5:57/km |
| 6K | 6.000m | 33:32 | 5:35/km | 5:42 | 5:42/km |
| 7K | 7.000m | 39:08 | 5:35/km | 5:36 | 5:36/km |
| 8K | 8.000m | 45:07 | 5:38/km | 5:59 | 5:59/km |
| 8.143m | 46:13 | 5:41/km | 1:06 | 7:42/km |
Pace
Average pace for fastest three 8K activities are shown for comparison.
Heart Rate
Minimum: 80 bpm
Average: 143 bpm
Maximum: 166 bpm
Cadence
Elevation / Altitude
Minimum: 3m
Average: 11m
Maximum: 22m