Rob Kaper's Training (Interval Run) in Rotterdam

Tuesday 20 July 2021, 19:56
Rotterdam, NL

W03D2 - Intervals

WU, 5x (5m Z4 + 1:30 rest), CD. Work @6:59/km, 5:11, 5:21, 4:56, 5:16. (Eerste interval 2x 🚦en rustig aan gedaan om dat ik warmup al veel te hard ging met 5:29).

Cooldown redelijk doorgelopen om 10 onder het uur te blijven.

Details

Distance Recorded (GPS)10.013m
Time (Watch)58:46
Pace5:52/km
ShoeNike Pegasus Turbo 2
Strava5659483016

Weather

StartFinish
DescriptionClear skyClear sky
Temperature22.9 ℃21.2 ℃
Feels like22.8 ℃21.2 ℃
WindNE 2.6 km/hNE 2.1 km/h
Humidity59%69%
Pressure1021 hPa1021 hPa
Dew point14.5 ℃15.3 ℃
Cloudiness3%3%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Rubroek
  • Oud-Crooswijk
  • Nieuw-Crooswijk
  • Kralingse Bos
  • Kralingen-Oost
  • Kralingen-West
  • Struisenburg

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:165:16/km72 of 828
1 Mile
1.610m
8:465:27/km106 of 823
Deci Marathon
4.200m
25:035:58/km366 of 808
5K
5.000m
29:586:00/km376 of 783
5 Mile
8.050m
47:345:55/km201 of 561
10K
10.000m
58:405:52/km149 of 467

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:165:16/km5:165:16/km
2K2.000m11:075:34/km5:515:51/km
3K3.000m18:126:04/km7:057:05/km
4K4.000m23:596:00/km5:475:47/km
5K5.000m29:586:00/km5:595:59/km
6K6.000m35:005:50/km5:025:02/km
7K7.000m40:485:50/km5:485:48/km
8K8.000m47:175:55/km6:296:29/km
9K9.000m53:185:55/km6:016:01/km
10K10.000m58:405:52/km5:225:22/km
10.013m58:465:52/km0:67:42/km

Pace

Average pace for fastest three 10K activities are shown for comparison.

Heart Rate

Average: 155 bpm
Maximum: 177 bpm
Minimum: 78 bpm

Cadence

Altitude