Rob Kaper's Training (Interval Run) in Rotterdam

Wednesday 23 March 2022, 23:04
Rotterdam, NL

W14D3 - Intervals

10m WU, 4x (8m Z4 + 1:30 rest), hele lange cooldown. Work @5:12/km, 5:19, 5:19, 5:06.

Mag zondag op het circuit nog iets sneller (wat niet gaat lukken want ook strand en duin), maar tov gisteren erg tevreden.

Details

Distance Recorded (GPS)16.491m
Time (Watch)1:35:40
Pace5:48/km
ShoeNike Pegasus Turbo 2
Strava6872673933

Weather

StartFinish
DescriptionClear skyClear sky
Temperature8.0 ℃8.1 ℃
Feels like8.0 ℃6.5 ℃
WindN 0.5 km/hN 2.5 km/h
Humidity74%75%
Pressure1030 hPa1030 hPa
Dew point3.7 ℃3.9 ℃
Cloudiness0%0%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Feijenoord
  • IJsselmonde
  • De Veranda
  • Sportdorp
  • Kreekhuizen
  • Hordijkerveld
  • Zenobuurt
  • Homerusbuurt
  • Karl Marxbuurt
  • Burgen
  • Horsten
  • Charlois
  • Zuidplein
  • Nieuwe Werk

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:385:38/km228 of 826
1 Mile
1.610m
9:085:40/km220 of 821
Deci Marathon
4.200m
23:255:35/km145 of 806
5K
5.000m
27:485:34/km134 of 781
5 Mile
8.050m
45:095:37/km83 of 559
10K
10.000m
56:415:40/km90 of 465
Quarter Marathon
10.550m
59:485:40/km47 of 353
15K
15.000m
1:26:455:47/km54 of 227
10 Mile
16.100m
1:33:265:48/km44 of 186

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:385:38/km5:385:38/km
2K2.000m11:115:36/km5:335:33/km
3K3.000m16:255:28/km5:145:14/km
4K4.000m22:215:35/km5:565:56/km
5K5.000m27:485:34/km5:275:27/km
6K6.000m33:465:38/km5:585:58/km
7K7.000m39:455:41/km5:595:59/km
8K8.000m44:535:37/km5:085:08/km
9K9.000m51:075:41/km6:146:14/km
10K10.000m56:415:40/km5:345:34/km
11K11.000m1:02:335:41/km5:525:52/km
12K12.000m1:08:475:44/km6:146:14/km
13K13.000m1:14:475:45/km6:006:00/km
14K14.000m1:20:595:47/km6:126:12/km
15K15.000m1:26:455:47/km5:465:46/km
16K16.000m1:32:525:48/km6:076:07/km
16.491m1:35:405:48/km2:485:42/km

Pace

Average pace for fastest three 16K activities are shown for comparison.

Heart Rate

Average: 167 bpm
Maximum: 187 bpm
Minimum: 99 bpm

Cadence

Altitude