Rob Kaper's Training (Interval Run) in Rotterdam

Thursday 8 July 2021, 21:43
Rotterdam, NL

W01D3(4) - Intervals

Zo zwaar als het de afgelopen zieke, hete, slome dagen ging, zo lekker ging het nu.

10m WU, 4x (4m Z4, 1:30 rest), CD. Work@ 4:38/km, 4:56, 4:42, 4:55.

Cooldown op tempo (2,3km op 4:51/km wtf) doorgelopen om beetje ijkpunt te krijgen voor de eerste echte HM van het jaar volgend weekend. Schoenen niet nieuw, wel vers, dat hielp misschien ook wel beetje.

Details

Distance Recorded (GPS)8.090m
Time (Watch)43:09
Pace5:20/km
ShoeSaucony Endorpin Speed Neon
Strava5596733051

Weather

StartFinish
DescriptionScattered cloudsScattered clouds
Temperature17.1 ℃17.0 ℃
Feels like16.8 ℃16.6 ℃
WindNW 2.1 km/hNW 1.5 km/h
Humidity74%74%
Pressure1021 hPa1022 hPa
Dew point12.5 ℃12.3 ℃
Cloudiness34%34%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Centrum
  • Nieuwe Werk
  • Dijkzigt

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:295:29/km144 of 824
1 Mile
1.610m
8:555:32/km148 of 819
Deci Marathon
4.200m
22:515:26/km93 of 804
5K
5.000m
27:235:29/km97 of 779
5 Mile
8.050m
42:595:20/km22 of 558

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:295:29/km5:295:29/km
2K2.000m10:545:27/km5:255:25/km
3K3.000m16:235:28/km5:295:29/km
4K4.000m21:595:30/km5:365:36/km
5K5.000m27:235:29/km5:245:24/km
6K6.000m33:095:32/km5:465:46/km
7K7.000m37:595:26/km4:504:50/km
8K8.000m42:465:21/km4:474:47/km
8.090m43:095:20/km0:234:16/km

Pace

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

Heart Rate

Average: 163 bpm
Maximum: 187 bpm
Minimum: 103 bpm

Cadence

Altitude