Rob Kaper's Training (Interval Run) in Rotterdam
Tuesday 17 January 2023, 18:32 Rotterdam, NL
W04D2 - Intervals
15m WU, 3x (8:00 Z4 + 2:00 rest), CD
Paar keer 🚦dus had wat sneller gekund nog, maar niet ontevreden met de benen en longen.
Details
| Distance Recorded (GPS) | 8.017m | |
| Time (Watch) | 49:33 | |
| Pace | 6:11/km | |
| Shoe | Saucony Endorpin Speed Neon |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Clear sky | |||
| Temperature | 1.1 ℃ | 0.2 ℃ | |||
| Feels like | -1.4 ℃ | -1.6 ℃ | |||
| Wind | W 2.1 km/h | W 1.5 km/h | |||
| Humidity | 81% | 85% | |||
| Pressure | 988 hPa | 989 hPa | |||
| Dew point | -1.6 ℃ | -1.8 ℃ | |||
| Cloudiness | 0% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Nieuwe Werk
- Dijkzigt
- Delfshaven
- Centrum
- Cool
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:55 | 5:55/km | 505 of 960 | |||
| 1 Mile 1.610m | 9:46 | 6:04/km | 582 of 955 | |||
| Deci Marathon 4.200m | 25:10 | 6:00/km | 461 of 940 | |||
| 5K 5.000m | 30:16 | 6:03/km | 495 of 910 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:55 | 5:55/km | 5:55 | 5:55/km |
| 2K | 2.000m | 12:04 | 6:02/km | 6:09 | 6:09/km |
| 3K | 3.000m | 17:45 | 5:55/km | 5:41 | 5:41/km |
| 4K | 4.000m | 22:53 | 5:43/km | 5:08 | 5:08/km |
| 5K | 5.000m | 30:16 | 6:03/km | 7:23 | 7:23/km |
| 6K | 6.000m | 36:09 | 6:02/km | 5:53 | 5:53/km |
| 7K | 7.000m | 41:54 | 5:59/km | 5:45 | 5:45/km |
| 8K | 8.000m | 49:27 | 6:11/km | 7:33 | 7:33/km |
| 8.017m | 49:33 | 6:11/km | 0:6 | 5:53/km |
Pace
Average pace for fastest three 8K activities are shown for comparison.
Heart Rate
Minimum: 78 bpm
Average: 154 bpm
Maximum: 184 bpm
Cadence
Elevation / Altitude
Minimum: -3m
Average: 6m
Maximum: 18m