Rob Kaper's Training (Interval Run) in Rotterdam

Tuesday 23 March 2021, 18:50
Rotterdam, NL

Interval

10m warmup, 4x (4m work + 1:30 rest), cooldown. Worksteps 5:09/km, 5:09, 5:56 (stoplicht) en 5:20, begint weer ergens op te lijken. Eerste 5K in 28:12 inclusief datzelfde stoplicht is ook weer een minuutje sneller dan vorige week.

Details

Distance Recorded (GPS)7.118m
Time (Watch)40:37
Pace5:42/km
ShoeSaucony Endorpin Speed
Strava4997812624

Weather

StartFinish
DescriptionOvercast cloudsBroken clouds
Temperature8.9 ℃8.0 ℃
Feels like7.9 ℃7.0 ℃
WindSW 2.0 km/hSW 1.9 km/h
Humidity76%79%
Pressure1024 hPa1024 hPa
Dew point4.9 ℃4.6 ℃
Cloudiness92%82%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • De Esch
  • Kralingen-Oost

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:375:37/km206 of 824
1 Mile
1.610m
9:065:39/km211 of 819
Deci Marathon
4.200m
23:335:36/km164 of 804
5K
5.000m
28:125:38/km176 of 779

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:375:37/km5:375:37/km
2K2.000m11:115:36/km5:345:34/km
3K3.000m16:345:31/km5:235:23/km
4K4.000m22:075:32/km5:335:33/km
5K5.000m28:125:38/km6:056:05/km
6K6.000m34:045:41/km5:525:52/km
7K7.000m40:085:44/km6:046:04/km
7.118m40:375:42/km0:294:06/km

Pace

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

Heart Rate

Average: 167 bpm
Maximum: 188 bpm
Minimum: 97 bpm

Cadence

Altitude