Rob Kaper's Training (Interval Run) in Rotterdam

Friday 24 September 2021, 23:12
Rotterdam, NL

W12D5 - Intervals

15m WU, 5x (2m Z4 + 1m rest), 15m CD. Work @4:17/km, 4:23, 4:29, 4:40, 4:30. Dit ga ik wel voelen morgen, geloof niet dat ik eerder de 14-15km/u heb aangetikt, al was het maar twee minuten lang.

Details

Distance Recorded (GPS)8.308m
Time (Watch)46:49
Pace5:38/km
ShoeSaucony Endorpin Speed Neon
Strava6013376057

Weather

StartFinish
DescriptionOvercast cloudsOvercast clouds
Temperature17.1 ℃16.7 ℃
Feels like16.9 ℃16.5 ℃
WindSW 4.6 km/hSW 4.6 km/h
Humidity78%78%
Pressure1015 hPa1015 hPa
Dew point13.2 ℃12.9 ℃
Cloudiness100%100%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:335:33/km196 of 871
1 Mile
1.610m
9:225:49/km342 of 866
Deci Marathon
4.200m
23:085:30/km129 of 851
5K
5.000m
27:495:34/km148 of 823
5 Mile
8.050m
45:505:42/km132 of 589

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:335:33/km5:335:33/km
2K2.000m11:305:45/km5:575:57/km
3K3.000m16:455:35/km5:155:15/km
4K4.000m22:135:33/km5:285:28/km
5K5.000m27:495:34/km5:365:36/km
6K6.000m33:515:39/km6:026:02/km
7K7.000m39:575:42/km6:066:06/km
8K8.000m45:395:42/km5:425:42/km
8.308m46:495:38/km1:103:47/km

Pace

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

Heart Rate

Minimum: 77 bpm
Average: 143 bpm
Maximum: 172 bpm

Cadence

Elevation / Altitude

Minimum: 9m
Average: 12m
Maximum: 16m