Rob Kaper's Training (Interval Run) in Rotterdam

Sunday 22 August 2021, 18:57
Rotterdam, NL

W07D7 - Intervals

15m WU, 6x (1km Z4 + 1:30 rest), lange cooldown. Work @5:13/km, 4:51, 5:06, 5:15 met open brug, 5:33🚦, 5:19.

Nat maar de ergste buien ontweken.

Details

Distance Recorded (GPS)14.025m
Time (Watch)1:22:21
Pace5:52/km
ShoeSaucony Endorpin Speed
Strava5836342447

Weather

StartFinish
DescriptionDrizzleHeavy intensity shower rain
Temperature19.2 ℃18.4 ℃
Feels like19.4 ℃18.6 ℃
WindNW 3.1 km/hNW 3.1 km/h
Humidity86%91%
Pressure1016 hPa1017 hPa
Dew point16.8 ℃16.9 ℃
Cloudiness100%75%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Rubroek
  • Oud-Crooswijk
  • Oude Noorden
  • Nieuw-Crooswijk
  • Hillegersberg-Schiebroek
  • Terbregge
  • Kralingse Bos
  • Kralingen-Oost
  • De Esch
  • Struisenburg
  • Kralingen-West

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:565:56/km441 of 826
1 Mile
1.610m
9:245:50/km339 of 821
Deci Marathon
4.200m
24:175:47/km262 of 806
5K
5.000m
28:535:47/km245 of 781
5 Mile
8.050m
46:225:46/km139 of 559
10K
10.000m
57:535:47/km126 of 465
Quarter Marathon
10.550m
1:01:015:47/km76 of 353

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:565:56/km5:565:56/km
2K2.000m11:525:56/km5:565:56/km
3K3.000m17:335:51/km5:415:41/km
4K4.000m23:185:50/km5:455:45/km
5K5.000m28:535:47/km5:355:35/km
6K6.000m34:425:47/km5:495:49/km
7K7.000m39:555:42/km5:135:13/km
8K8.000m46:085:46/km6:136:13/km
9K9.000m52:075:47/km5:595:59/km
10K10.000m57:535:47/km5:465:46/km
11K11.000m1:03:545:49/km6:016:01/km
12K12.000m1:10:035:50/km6:096:09/km
13K13.000m1:16:115:52/km6:086:08/km
14K14.000m1:22:025:52/km5:515:51/km
14.025m1:22:215:52/km0:1912:40/km

Pace

Average pace for fastest three 14K activities are shown for comparison.

Heart Rate

Average: 156 bpm
Maximum: 181 bpm
Minimum: 78 bpm

Cadence

Altitude