Rob Kaper's Training (Interval Run) in Rotterdam

Thursday 2 July 2020, 23:08
Rotterdam, NL

Interval

Pas mijn 3e interval sinds coronagedoe, de laatste van 23 mei was dan ook alweer een tijdje terug. Dus was wel even hard werken, maar viel tegelijkertijd ook reuze mee.

13m warmup, 4x (6m z4-5 + 2m z3), 5m cooldown. Interval 6m op 4:59/km, 5:35, 5:41 en 5:40.

Details

Distance Recorded (GPS)8.630m
Time (Watch)50:25
Pace5:51/km
ShoeNike Pegasus Turbo 2
Strava3704940803

Badges Earned

Rotterdam skyline
Runnerdam

Weather

StartFinish
DescriptionLight rainLight rain
Temperature16.1 ℃16.2 ℃
Feels like15.9 ℃16.2 ℃
WindSW 5.1 km/hSW 5.0 km/h
Humidity84%87%
Pressure1013 hPa1013 hPa
Dew point13.4 ℃14.1 ℃
Cloudiness20%75%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • De Esch
  • Kralingen-Oost
  • Kralingse Veer

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:515:51/km408 of 919
1 Mile
1.610m
9:245:50/km371 of 914
Deci Marathon
4.200m
23:465:40/km219 of 899
5K
5.000m
28:215:40/km218 of 869
5 Mile
8.050m
46:435:48/km178 of 624

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:515:51/km5:515:51/km
2K2.000m11:415:51/km5:505:50/km
3K3.000m16:585:39/km5:175:17/km
4K4.000m22:365:39/km5:385:38/km
5K5.000m28:215:40/km5:455:45/km
6K6.000m34:115:42/km5:505:50/km
7K7.000m40:165:45/km6:056:05/km
8K8.000m46:225:48/km6:066:06/km
8.630m50:255:51/km4:036:26/km

Pace

Average pace for fastest three 8K activities are shown for comparison.

Heart Rate

Minimum: 91 bpm
Average: 167 bpm
Maximum: 183 bpm

Cadence

Elevation / Altitude

Minimum: -13m
Average: 9m
Maximum: 51m