Rob Kaper's Training (Interval Run) in Rotterdam

Monday 19 July 2021, 22:01
Rotterdam, NL

W03D1 - Intervals

Inhalen van vorige week, plus wat goed te maken na de hel(mond) van gisteren dus dit was aantrekkelijker dan sloom recoveren.

10m WU, 4x (5m Z4 + 2m rest), CD. Work @4:57/km, 4:59, 4:57, 4:58.

Dan lag het gisteren toch meer aan de hitte en prik dan aan mijzelf.

Details

Distance Recorded (GPS)7.228m
Time (Watch)40:51
Pace5:39/km
ShoeNike Vaporfly Next% '19
Strava5654420095

Weather

StartFinish
DescriptionBroken cloudsBroken clouds
Temperature18.1 ℃17.2 ℃
Feels like17.8 ℃16.9 ℃
WindNE 4.1 km/hNE 4.1 km/h
Humidity71%73%
Pressure1021 hPa1021 hPa
Dew point12.8 ℃12.3 ℃
Cloudiness74%74%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Nieuwe Werk
  • Dijkzigt
  • Cool

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:435:43/km281 of 826
1 Mile
1.610m
9:245:50/km338 of 821
Deci Marathon
4.200m
23:595:43/km220 of 806
5K
5.000m
28:015:36/km154 of 781

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:435:43/km5:435:43/km
2K2.000m11:255:43/km5:425:42/km
3K3.000m17:215:47/km5:565:56/km
4K4.000m22:315:38/km5:105:10/km
5K5.000m28:015:36/km5:305:30/km
6K6.000m33:495:38/km5:485:48/km
7K7.000m39:345:39/km5:455:45/km
7.228m40:515:39/km1:175:38/km

Pace

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

Heart Rate

Average: 148 bpm
Maximum: 179 bpm
Minimum: 67 bpm

Cadence

Altitude