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 | |
Strava | 7611636634 |
Badges Earned
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 | 1027 hPa | 1027 hPa | |||
Dew point | 15.0 ℃ | 14.7 ℃ | |||
Cloudiness | 11% | 44% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Rubroek
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:44 | 5:44/km | 329 of 924 | |||
1 Mile 1.610m | 9:29 | 5:53/km | 430 of 919 | |||
Deci Marathon 4.200m | 23:08 | 5:30/km | 138 of 904 | |||
5K 5.000m | 27:17 | 5:27/km | 107 of 874 | |||
5 Mile 8.050m | 45:46 | 5:41/km | 134 of 627 |
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: 183 bpm
Cadence
Elevation / Altitude
Minimum: -1m
Average: 6m
Maximum: 14m