Rob Kaper's Training (Interval Run) in Rotterdam
Thursday 8 July 2021, 21:43 Rotterdam, NL
W01D3(4) - Intervals
Zo zwaar als het de afgelopen zieke, hete, slome dagen ging, zo lekker ging het nu.
10m WU, 4x (4m Z4, 1:30 rest), CD. Work@ 4:38/km, 4:56, 4:42, 4:55.
Cooldown op tempo (2,3km op 4:51/km wtf) doorgelopen om beetje ijkpunt te krijgen voor de eerste echte HM van het jaar volgend weekend. Schoenen niet nieuw, wel vers, dat hielp misschien ook wel beetje.
Details
Distance Recorded (GPS) | 8.090m | |
Time (Watch) | 43:09 | |
Pace | 5:20/km | |
Shoe | Saucony Endorpin Speed Neon | |
Strava | 5596733051 |
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Scattered clouds | Scattered clouds | |||
Temperature | 17.1 ℃ | 17.0 ℃ | |||
Feels like | 16.8 ℃ | 16.6 ℃ | |||
Wind | NW 2.1 km/h | NW 1.5 km/h | |||
Humidity | 74% | 74% | |||
Pressure | 1021 hPa | 1022 hPa | |||
Dew point | 12.5 ℃ | 12.3 ℃ | |||
Cloudiness | 34% | 34% |
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:29 | 5:29/km | 147 of 838 | |||
1 Mile 1.610m | 8:55 | 5:32/km | 152 of 833 | |||
Deci Marathon 4.200m | 22:51 | 5:26/km | 95 of 818 | |||
5K 5.000m | 27:23 | 5:29/km | 99 of 793 | |||
5 Mile 8.050m | 42:59 | 5:20/km | 24 of 568 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:29 | 5:29/km | 5:29 | 5:29/km |
2K | 2.000m | 10:54 | 5:27/km | 5:25 | 5:25/km |
3K | 3.000m | 16:23 | 5:28/km | 5:29 | 5:29/km |
4K | 4.000m | 21:59 | 5:30/km | 5:36 | 5:36/km |
5K | 5.000m | 27:23 | 5:29/km | 5:24 | 5:24/km |
6K | 6.000m | 33:09 | 5:32/km | 5:46 | 5:46/km |
7K | 7.000m | 37:59 | 5:26/km | 4:50 | 4:50/km |
8K | 8.000m | 42:46 | 5:21/km | 4:47 | 4:47/km |
8.090m | 43:09 | 5:20/km | 0:23 | 4:16/km |
Pace
Average pace for fastest three 8K activities are shown for comparison.
Heart Rate
Average: 163 bpm
Maximum: 187 bpm
Minimum: 103 bpm