Rob Kaper's Training (Interval Run) in Rotterdam
Wednesday 13 September 2023, 20:59 Rotterdam, NL
W11D3 - Intervals
8m WU, 3x (10:00 ren-je-longen-je-lijf-uit + 2:00 wandel), CD. Laatste serieuze training voor zondag.
Details
| Distance Recorded (GPS) | 8.415m | |
| Time (Watch) | 45:27 | |
| Pace | 5:24/km | |
| Shoe | Saucony Endorpin Speed 2 Orange |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Few clouds | Broken clouds | |||
| Temperature | 15.7 ℃ | 15.2 ℃ | |||
| Feels like | 15.5 ℃ | 14.9 ℃ | |||
| Wind | NE 4.1 km/h | NE 1.5 km/h | |||
| Humidity | 81% | 82% | |||
| Pressure | 1022 hPa | 1022 hPa | |||
| Dew point | 12.5 ℃ | 12.2 ℃ | |||
| Cloudiness | 20% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:39 | 5:39/km | 278 of 945 | |||
| 1 Mile 1.610m | 8:59 | 5:35/km | 202 of 941 | |||
| Deci Marathon 4.200m | 22:11 | 5:17/km | 60 of 925 | |||
| 5K 5.000m | 26:09 | 5:14/km | 40 of 895 | |||
| 5 Mile 8.050m | 42:44 | 5:19/km | 26 of 638 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:39 | 5:39/km | 5:39 | 5:39/km |
| 2K | 2.000m | 10:49 | 5:25/km | 5:10 | 5:10/km |
| 3K | 3.000m | 15:29 | 5:10/km | 4:40 | 4:40/km |
| 4K | 4.000m | 21:16 | 5:19/km | 5:47 | 5:47/km |
| 5K | 5.000m | 26:09 | 5:14/km | 4:53 | 4:53/km |
| 6K | 6.000m | 32:10 | 5:22/km | 6:01 | 6:01/km |
| 7K | 7.000m | 37:07 | 5:18/km | 4:57 | 4:57/km |
| 8K | 8.000m | 42:22 | 5:18/km | 5:15 | 5:15/km |
| 8.415m | 45:27 | 5:24/km | 3:05 | 7:26/km |
Pace
Average pace for fastest three 8K activities are shown for comparison.
Heart Rate
Minimum: 61 bpm
Average: 150 bpm
Maximum: 186 bpm
Cadence
Elevation / Altitude
Minimum: -7m
Average: 0m
Maximum: 7m