Rob Kaper's Training (Interval Run) in Rotterdam
Wednesday 4 November 2020, 21:36 Rotterdam, NL
Interval
10m warmup, 5x (5m run/1m rest), 20m cooldown.
Gemiddelde was wat sneller geweest als de cooldown niet zo lang zou zijn maar moest rondje aanpassen vanwege open brug. 😂
Details
Distance Recorded (GPS) | 10.312m | |
Time (Watch) | 1:02:53 | |
Pace | 6:06/km | |
Shoe | Saucony Endorpin Speed | |
Strava | 4287033666 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Clear sky | Clear sky | |||
Temperature | 5.1 ℃ | 4.4 ℃ | |||
Feels like | 5.1 ℃ | 4.4 ℃ | |||
Wind | SW 1.0 km/h | SW 1.0 km/h | |||
Humidity | 92% | 97% | |||
Pressure | 1037 hPa | 1037 hPa | |||
Dew point | 3.9 ℃ | 3.9 ℃ | |||
Cloudiness | 0% | 0% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- Kralingen-West
- Oud-Crooswijk
- Kralingse Bos
- Kralingen-Oost
- Rubroek
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:32 | 5:32/km | 185 of 903 | |||
1 Mile 1.610m | 9:17 | 5:46/km | 309 of 898 | |||
Deci Marathon 4.200m | 23:38 | 5:38/km | 191 of 883 | |||
5K 5.000m | 28:13 | 5:39/km | 196 of 853 | |||
5 Mile 8.050m | 47:18 | 5:53/km | 207 of 611 | |||
10K 10.000m | 1:00:41 | 6:04/km | 238 of 509 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:32 | 5:32/km | 5:32 | 5:32/km |
2K | 2.000m | 11:23 | 5:42/km | 5:51 | 5:51/km |
3K | 3.000m | 16:50 | 5:37/km | 5:27 | 5:27/km |
4K | 4.000m | 22:30 | 5:38/km | 5:40 | 5:40/km |
5K | 5.000m | 28:13 | 5:39/km | 5:43 | 5:43/km |
6K | 6.000m | 33:58 | 5:40/km | 5:45 | 5:45/km |
7K | 7.000m | 39:46 | 5:41/km | 5:48 | 5:48/km |
8K | 8.000m | 46:55 | 5:52/km | 7:09 | 7:09/km |
9K | 9.000m | 53:58 | 6:00/km | 7:03 | 7:03/km |
10K | 10.000m | 1:00:41 | 6:04/km | 6:43 | 6:43/km |
10.312m | 1:02:53 | 6:06/km | 2:12 | 7:03/km |
Pace
Average pace for fastest three 10K activities are shown for comparison.
Heart Rate
Minimum: 67 bpm
Average: 165 bpm
Maximum: 185 bpm
Cadence
Elevation / Altitude
Minimum: -21m
Average: -15m
Maximum: -7m