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
Pace5:45/km
ShoeSaucony Endorpin Speed 3 White/Gold

Badges Earned

Rotterdam skyline
Runnerdam

Weather

StartFinish
DescriptionBroken cloudsBroken clouds
Temperature22.5 ℃21.3 ℃
Feels like22.6 ℃21.4 ℃
WindNE 6.2 km/hNE 6.7 km/h
Humidity70%73%
Pressure1026 hPa1026 hPa
Dew point16.7 ℃16.2 ℃
Cloudiness57%59%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Kralingen-West
  • Rubroek
  • Oud-Crooswijk
  • Kralingse Bos
  • Nieuw-Crooswijk
  • Kralingen-Oost

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:595:59/km545 of 921
1 Mile
1.610m
9:365:58/km483 of 916
Deci Marathon
4.200m
23:385:38/km197 of 901
5K
5.000m
27:515:34/km164 of 871
5 Mile
8.050m
45:315:39/km123 of 625

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:595:59/km5:595:59/km
2K2.000m11:435:52/km5:445:44/km
3K3.000m16:435:34/km5:005:00/km
4K4.000m22:355:39/km5:525:52/km
5K5.000m27:515:34/km5:165:16/km
6K6.000m33:495:38/km5:585:58/km
7K7.000m39:495:41/km6:006:00/km
8K8.000m45:175:40/km5:285:28/km
8.530m48:595:45/km3:426:59/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