Rob Kaper's Training (Interval Run) in Rotterdam
Wednesday 18 September 2024, 17:37 Rotterdam, NL
Eerste interval in drie weken en pas de tweede sinds maart... er valt dus nog wel wat te verbeteren in mijn trainingsschema, -ritme en discipline. Maar ging verder niet onredelijk. Knie begint nu echt met de dag beter aan te voelen: zelfs de pijntjes met traplopen zijn nagenoeg weg.
10m warmup, 8x (8m Z4 + 1:30 rust). Intervalstukjes @5:10/km, 5:04, 5:20 en 5:24...
Details
Distance Recorded (GPS) | 8.530m | |
Time (Watch) | 48:59 | |
Pace | 5:45/km | |
Shoe | Saucony Endorpin Speed 3 White/Gold |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Broken clouds | Broken clouds | |||
Temperature | 22.5 ℃ | 21.3 ℃ | |||
Feels like | 22.6 ℃ | 21.4 ℃ | |||
Wind | NE 6.2 km/h | NE 6.7 km/h | |||
Humidity | 70% | 73% | |||
Pressure | 1026 hPa | 1026 hPa | |||
Dew point | 16.7 ℃ | 16.2 ℃ | |||
Cloudiness | 57% | 59% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Kralingen-West
- Rubroek
- Oud-Crooswijk
- Kralingse Bos
- Nieuw-Crooswijk
- Kralingen-Oost
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:59 | 5:59/km | 545 of 921 | |||
1 Mile 1.610m | 9:36 | 5:58/km | 483 of 916 | |||
Deci Marathon 4.200m | 23:38 | 5:38/km | 197 of 901 | |||
5K 5.000m | 27:51 | 5:34/km | 164 of 871 | |||
5 Mile 8.050m | 45:31 | 5:39/km | 123 of 625 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:59 | 5:59/km | 5:59 | 5:59/km |
2K | 2.000m | 11:43 | 5:52/km | 5:44 | 5:44/km |
3K | 3.000m | 16:43 | 5:34/km | 5:00 | 5:00/km |
4K | 4.000m | 22:35 | 5:39/km | 5:52 | 5:52/km |
5K | 5.000m | 27:51 | 5:34/km | 5:16 | 5:16/km |
6K | 6.000m | 33:49 | 5:38/km | 5:58 | 5:58/km |
7K | 7.000m | 39:49 | 5:41/km | 6:00 | 6:00/km |
8K | 8.000m | 45:17 | 5:40/km | 5:28 | 5:28/km |
8.530m | 48:59 | 5:45/km | 3:42 | 6:59/km |
Pace
Average pace for fastest three 8K activities are shown for comparison.
Heart Rate
Minimum: 82 bpm
Average: 153 bpm
Maximum: 184 bpm
Cadence
Elevation / Altitude
Minimum: -4m
Average: 0m
Maximum: 7m