Rob Kaper's Training (Interval Run) in Rotterdam

Thursday 27 January 2022, 21:25
Rotterdam, NL

W06D4 - Intervals

15m WU, 5x (3m Z4 + 1:30 rest), CD. Work @4:46/km, 5:11, 5:25, 5:11, 5:10.

Het waren maar stukjes van 3 minuten maar wel voor de eerste keer beetje fatsoenlijk tempo dit jaar. 🥳

Details

Distance Recorded (GPS)7.791m
Time (Watch)47:34
Pace6:06/km
ShoeNike Pegasus Turbo 2
Strava6591651140

Weather

StartFinish
DescriptionFew cloudsFew clouds
Temperature7.1 ℃6.9 ℃
Feels like4.2 ℃3.9 ℃
WindNW 4.6 km/hNW 4.6 km/h
Humidity84%84%
Pressure1028 hPa1028 hPa
Dew point4.6 ℃4.4 ℃
Cloudiness20%20%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • De Esch
  • Kralingen-Oost
  • Rubroek

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:495:49/km375 of 870
1 Mile
1.610m
9:285:53/km399 of 865
Deci Marathon
4.200m
25:015:57/km389 of 850
5K
5.000m
30:076:01/km433 of 823

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:495:49/km5:495:49/km
2K2.000m11:515:56/km6:026:02/km
3K3.000m17:175:46/km5:265:26/km
4K4.000m23:475:57/km6:306:30/km
5K5.000m30:076:01/km6:206:20/km
6K6.000m36:056:01/km5:585:58/km
7K7.000m42:356:05/km6:306:30/km
7.791m47:346:06/km4:596:18/km

Pace

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

Heart Rate

Minimum: 107 bpm
Average: 164 bpm
Maximum: 186 bpm

Cadence

Elevation / Altitude

Minimum: 1m
Average: 7m
Maximum: 13m