Rob Kaper's Training (Interval Run) in Rotterdam

Tuesday 10 August 2021, 22:07

Rotterdam, NL

W06D2 - Intervals

Nieuwe schoenen testen.

10m WU, 3x (10m run + 2m rest). Work@ 4:42/km, 4:59, 4:59. Derde interval wel moeten onderbreken omdat ik bij Van Zanten in de touwen hing en vier bakken sierverlichting omver trok, oeps.

Details

Distance Recorded (GPS)		7.651m
Time (Watch)		40:25
Pace		5:17/km
Shoe		Saucony Endorpin Pro 2

Badges Earned

Runnerdam

Weather

	Start		Finish
Description		Scattered clouds		Overcast clouds
Temperature	17.0 ℃		15.6 ℃
Feels like	16.7 ℃		15.3 ℃
Wind		SW 1.8 km/h		SW 0.5 km/h
Humidity	74%		81%
Pressure	1017 hPa		1017 hPa
Dew point	12.3 ℃		12.3 ℃
Cloudiness	29%		93%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

Stadsdriehoek
Struisenburg
De Esch
Kralingen-Oost

Milestones

Distance		Pace	Overall
1K 1.000m	5:28	5:28/km	171 of 1005
1 Mile 1.610m	8:50	5:29/km	160 of 1000
Deci Marathon 4.200m	22:14	5:18/km	70 of 984
5K 5.000m	26:12	5:14/km	49 of 953

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:28	5:28/km	5:28	5:28/km
2K	2.000m	10:50	5:25/km	5:22	5:22/km
3K	3.000m	15:28	5:09/km	4:38	4:38/km
4K	4.000m	20:26	5:07/km	4:58	4:58/km
5K	5.000m	26:12	5:14/km	5:46	5:46/km
6K	6.000m	31:11	5:12/km	4:59	4:59/km
7K	7.000m	37:16	5:19/km	6:05	6:05/km
	7.651m	40:25	5:17/km	3:09	4:50/km

Pace

Training (Interval Run) in Rotterdam (split pace)
Training (Interval Run) in Rotterdam (average pace)
Ronde van West 2021 (16 Oct 2021)
Lelieloop 2023 (29 May 2023)
Oosterscheldeloop 2024 (30 Mar 2024)

Average pace for fastest three 7K activities are shown for comparison.

Heart Rate

Minimum: 65 bpm

Average: 155 bpm

Maximum: 180 bpm

Cadence

Elevation / Altitude

Minimum: 1m

Average: 7m

Maximum: 13m