Rob Kaper's Training (Interval Run) in Rotterdam

Thursday 23 September 2021, 23:16
Rotterdam, NL

W12D4 - Intervals

15m WU, 4x (8m Z4 + 2m rest), 15m CD. Work@ 4:50/km, 5:07, 5:02, 5:01.

10K 54:24, dat is ondanks zes minuten wandelen maar twee minuten boven m'n PR dus die moet na de marathon ook maar eens sneuvelen.

Details

Distance Recorded (GPS)13.115m
Time (Watch)1:12:16
Pace5:31/km
ShoeSaucony Endorpin Pro 2
Strava6008817744

Weather

StartFinish
DescriptionOvercast cloudsOvercast clouds
Temperature15.2 ℃15.2 ℃
Feels like14.9 ℃15.0 ℃
WindN 1.0 km/hN 1.0 km/h
Humidity83%86%
Pressure1017 hPa1017 hPa
Dew point12.3 ℃12.9 ℃
Cloudiness100%100%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:485:48/km346 of 828
1 Mile
1.610m
9:025:37/km186 of 823
Deci Marathon
4.200m
22:275:21/km62 of 808
5K
5.000m
27:305:30/km102 of 783
5 Mile
8.050m
44:155:30/km52 of 561
10K
10.000m
54:245:26/km38 of 467
Quarter Marathon
10.550m
58:165:31/km23 of 355

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:485:48/km5:485:48/km
2K2.000m11:135:37/km5:255:25/km
3K3.000m16:375:32/km5:245:24/km
4K4.000m21:315:23/km4:544:54/km
5K5.000m27:305:30/km5:595:59/km
6K6.000m32:305:25/km5:005:00/km
7K7.000m38:305:30/km6:006:00/km
8K8.000m43:445:28/km5:145:14/km
9K9.000m49:235:29/km5:395:39/km
10K10.000m54:245:26/km5:015:01/km
11K11.000m1:00:425:31/km6:186:18/km
12K12.000m1:06:145:31/km5:325:32/km
13K13.000m1:11:385:31/km5:245:24/km
13.115m1:12:165:31/km0:385:30/km

Pace

Average pace for fastest three 13K activities are shown for comparison.

Heart Rate

Average: 154 bpm
Maximum: 184 bpm
Minimum: 92 bpm

Cadence

Altitude