Rob Kaper's Training (Interval Run) in Rotterdam

Thursday 10 March 2022, 23:52
Rotterdam, NL

W12D4 - Intervals+Extra

15m WU, 4x (8m Z4 + 2m rest), 15m Z2/3, hele lange cooldown. De Spaanse stress en sigaretten er lekker uit gelopen.

Details

Distance Recorded (GPS)19.246m
Time (Watch)1:57:25
Pace6:06/km
ShoeSaucony Endorpin Speed Neon
Strava6805257210

Weather

StartFinish
DescriptionClear skyClear sky
Temperature8.9 ℃6.5 ℃
Feels like6.6 ℃3.7 ℃
WindSE 4.1 km/hSE 4.1 km/h
Humidity52%58%
Pressure1017 hPa1016 hPa
Dew point-0.3 ℃-1.0 ℃
Cloudiness0%0%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • De Esch
  • Kralingen-Oost
  • Kralingse Veer
  • IJsselmonde
  • Groenenhagen-Tuinenhoven
  • Kreekhuizen
  • Feijenoord
  • Dalenbuurt
  • Buurt Negen
  • De Vlieger
  • Het Zuiderhof
  • Landbouwbuurt
  • Zuidplein
  • Charlois
  • Nieuwe Werk
  • Dijkzigt
  • Centrum
  • Cool

Capelle aan den IJssel

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:445:44/km305 of 848
1 Mile
1.610m
9:305:54/km399 of 843
Deci Marathon
4.200m
24:435:53/km332 of 827
5K
5.000m
29:235:53/km302 of 801
5 Mile
8.050m
47:315:54/km206 of 573
10K
10.000m
59:045:54/km174 of 477
Quarter Marathon
10.550m
1:02:195:54/km107 of 364
15K
15.000m
1:30:166:01/km98 of 238
10 Mile
16.100m
1:37:416:04/km83 of 194

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:445:44/km5:445:44/km
2K2.000m12:006:00/km6:166:16/km
3K3.000m17:405:53/km5:405:40/km
4K4.000m22:535:43/km5:135:13/km
5K5.000m29:235:53/km6:306:30/km
6K6.000m35:475:58/km6:246:24/km
7K7.000m41:025:52/km5:155:15/km
8K8.000m47:175:55/km6:156:15/km
9K9.000m52:265:50/km5:095:09/km
10K10.000m59:045:54/km6:386:38/km
11K11.000m1:05:065:55/km6:026:02/km
12K12.000m1:11:015:55/km5:555:55/km
13K13.000m1:17:245:57/km6:236:23/km
14K14.000m1:23:305:58/km6:066:06/km
15K15.000m1:30:166:01/km6:466:46/km
16K16.000m1:37:086:04/km6:526:52/km
17K17.000m1:43:076:04/km5:595:59/km
18K18.000m1:49:176:04/km6:106:10/km
19K19.000m1:55:526:06/km6:356:35/km
19.246m1:57:256:06/km1:336:18/km

Pace

Average pace for fastest three 19K activities are shown for comparison.

Heart Rate

Minimum: 78 bpm
Average: 159 bpm
Maximum: 182 bpm

Cadence

Elevation / Altitude

Minimum: -1m
Average: 8m
Maximum: 36m