Rob Kaper's Training (Interval Run) in Rotterdam

Tuesday 9 August 2022, 23:42

Rotterdam, NL

W08D2 - Intervals

10m WU, 3x (10m + 1:30 rest), 5m CD. Work @4:47/km, 5:20, 5:33.

Blij met de discipline om na de verlenging alsnog te gaan, blij met de 3-2 van PSV en best tevreden met 3x tien minuten weer eens acceptabel tempo, al ging dat wel steeds wat minder.

Details

Distance Recorded (GPS)		8.635m
Time (Watch)		49:33
Pace		5:44/km
Shoe		Saucony Endorpin Speed Neon

Badges Earned

Runnerdam

A runner in a dark night with a clock face

Run around the Clock

Weather

	Start		Finish
Description		Few clouds		Scattered clouds
Temperature	19.3 ℃		18.8 ℃
Feels like	19.3 ℃		18.8 ℃
Wind		NE 4.1 km/h		NE 4.1 km/h
Humidity	76%		77%
Pressure	1028 hPa		1028 hPa
Dew point	15.0 ℃		14.7 ℃
Cloudiness	20%		46%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

Stadsdriehoek
Struisenburg
De Esch
Kralingen-Oost
Rubroek

Milestones

Distance		Pace	Overall
1K 1.000m	5:44	5:44/km	376 of 1063
1 Mile 1.610m	9:29	5:53/km	494 of 1058
Deci Marathon 4.200m	23:08	5:30/km	159 of 1037
5K 5.000m	27:17	5:27/km	123 of 1003
5 Mile 8.050m	45:46	5:41/km	148 of 706

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:44	5:44/km	5:44	5:44/km
2K	2.000m	11:26	5:43/km	5:42	5:42/km
3K	3.000m	16:12	5:24/km	4:46	4:46/km
4K	4.000m	22:00	5:30/km	5:48	5:48/km
5K	5.000m	27:17	5:27/km	5:17	5:17/km
6K	6.000m	33:32	5:35/km	6:15	6:15/km
7K	7.000m	38:55	5:34/km	5:23	5:23/km
8K	8.000m	45:31	5:41/km	6:36	6:36/km
	8.635m	49:33	5:44/km	4:02	6:21/km

Pace

Average pace for fastest three 8K activities are shown for comparison.

Heart Rate

Minimum: 81 bpm

Average: 157 bpm

Maximum: 182 bpm

Cadence

Elevation / Altitude

Minimum: -1m

Average: 6m

Maximum: 14m