Rob Kaper's Training (Interval Run) in Rotterdam
Tuesday 30 April 2019, 19:15 Rotterdam, NL
Interval Training+
45m warmup/interval/cooldown zoals Polar voorschreef plus iets meer want het was nog minstens 3km naar huis.
Details
| Distance Recorded (GPS) | 10.106m | |
| Time (Watch) | 1:09:45 | |
| Pace | 6:54/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Overcast clouds | |||
| Temperature | 11.3 ℃ | 10.6 ℃ | |||
| Feels like | 10.5 ℃ | 9.8 ℃ | |||
| Wind | N 3.6 km/h | N 2.6 km/h | |||
| Humidity | 80% | 80% | |||
| Pressure | 1022 hPa | 1022 hPa | |||
| Dew point | 7.9 ℃ | 7.3 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Rubroek
- Oud-Crooswijk
- Kralingen-West
- Kralingse Bos
- Kralingen-Oost
- Nieuw-Crooswijk
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 7:21 | 7:21/km | 917 of 945 | |||
| 1 Mile 1.610m | 11:42 | 7:16/km | 914 of 941 | |||
| Deci Marathon 4.200m | 28:16 | 6:44/km | 839 of 925 | |||
| 5K 5.000m | 33:51 | 6:46/km | 813 of 895 | |||
| 5 Mile 8.050m | 56:01 | 6:58/km | 590 of 638 | |||
| 10K 10.000m | 1:08:46 | 6:53/km | 483 of 533 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 7:21 | 7:21/km | 7:21 | 7:21/km |
| 2K | 2.000m | 13:57 | 6:59/km | 6:36 | 6:36/km |
| 3K | 3.000m | 20:25 | 6:48/km | 6:28 | 6:28/km |
| 4K | 4.000m | 27:02 | 6:46/km | 6:37 | 6:37/km |
| 5K | 5.000m | 33:51 | 6:46/km | 6:49 | 6:49/km |
| 6K | 6.000m | 40:52 | 6:49/km | 7:01 | 7:01/km |
| 7K | 7.000m | 49:06 | 7:01/km | 8:14 | 8:14/km |
| 8K | 8.000m | 55:44 | 6:58/km | 6:38 | 6:38/km |
| 9K | 9.000m | 1:02:50 | 6:59/km | 7:06 | 7:06/km |
| 10K | 10.000m | 1:08:46 | 6:53/km | 5:56 | 5:56/km |
| 10.106m | 1:09:45 | 6:54/km | 0:59 | 9:17/km |
Pace
Average pace for fastest three 10K activities are shown for comparison.
Heart Rate
Minimum: 99 bpm
Average: 161 bpm
Maximum: 185 bpm
Cadence
Elevation / Altitude
Minimum: -8m
Average: 2m
Maximum: 31m