Rob Kaper's Training (Interval Run) in Rotterdam
Friday 10 September 2021, 19:53 Rotterdam, NL
W10D5 - Intervals
10m WU, 4x (8m Z4 + 2m rest). Minstens een liter zweet kwijt. Niet de allersnelste Intervals ooit maar voor de verandering de simpele Pegs waar al bijna 700km op zaten gedragen in plaats van de ultraultrapropro schoenen.
Details
Distance Recorded (GPS) | 8.360m | |
Time (Watch) | 49:08 | |
Pace | 5:53/km | |
Shoe | Nike Pegasus 36 Pink | |
Strava | 5938458760 |
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Scattered clouds | Moderate rain | |||
Temperature | 19.9 ℃ | 18.9 ℃ | |||
Feels like | 20.3 ℃ | 19.2 ℃ | |||
Wind | S 2.1 km/h | S 2.6 km/h | |||
Humidity | 89% | 88% | |||
Pressure | 1013 hPa | 1013 hPa | |||
Dew point | 18.1 ℃ | 16.9 ℃ | |||
Cloudiness | 41% | 75% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Nieuwe Werk
- Dijkzigt
- Delfshaven
- Centrum
- Cool
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 6:09 | 6:09/km | 597 of 838 | |||
1 Mile 1.610m | 9:53 | 6:08/km | 552 of 833 | |||
Deci Marathon 4.200m | 24:24 | 5:49/km | 279 of 818 | |||
5K 5.000m | 29:15 | 5:51/km | 289 of 793 | |||
5 Mile 8.050m | 46:57 | 5:50/km | 170 of 568 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 6:09 | 6:09/km | 6:09 | 6:09/km |
2K | 2.000m | 11:53 | 5:57/km | 5:44 | 5:44/km |
3K | 3.000m | 17:06 | 5:42/km | 5:13 | 5:13/km |
4K | 4.000m | 23:21 | 5:50/km | 6:15 | 6:15/km |
5K | 5.000m | 29:15 | 5:51/km | 5:54 | 5:54/km |
6K | 6.000m | 35:03 | 5:51/km | 5:48 | 5:48/km |
7K | 7.000m | 41:20 | 5:54/km | 6:17 | 6:17/km |
8K | 8.000m | 46:41 | 5:50/km | 5:21 | 5:21/km |
8.360m | 49:08 | 5:53/km | 2:27 | 6:48/km |
Pace
Average pace for fastest three 8K activities are shown for comparison.
Heart Rate
Average: 160 bpm
Maximum: 185 bpm
Minimum: 84 bpm