Rob Kaper's Training (Interval Run) in Rotterdam

Wednesday 2 December 2020, 21:10

Rotterdam, NL

Interval

10m warmup, 4x (5m run / 1m rest), daarna maar even de 10 volgemaakt. Run stukjes gingen niet héél maximaal voor m'n gevoel maar toch 5:11, 5:33, 5:18 en 5:21/km dus niet heel vervelend.

Details

Distance Recorded (GPS)		10.095m
Time (Watch)		57:47
Pace		5:43/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

	Start		Finish
Description		Light intensity drizzle		Overcast clouds
Temperature	6.4 ℃		6.7 ℃
Feels like	4.1 ℃		3.9 ℃
Wind		S 3.1 km/h		S 4.0 km/h
Humidity	96%		94%
Pressure	1010 hPa		1010 hPa
Dew point	5.8 ℃		5.8 ℃
Cloudiness	100%		100%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

Stadsdriehoek
Kralingen-West
Kralingen-Oost
Prins Alexander
De Esch
Struisenburg
Rubroek

Capelle aan den IJssel

Milestones

Distance		Pace	Overall
1K 1.000m	5:52	5:52/km	443 of 945
1 Mile 1.610m	9:15	5:45/km	314 of 941
Deci Marathon 4.200m	23:45	5:39/km	224 of 925
5K 5.000m	28:12	5:38/km	206 of 895
5 Mile 8.050m	45:26	5:39/km	117 of 638
10K 10.000m	57:08	5:43/km	123 of 533

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:52	5:52/km	5:52	5:52/km
2K	2.000m	11:43	5:52/km	5:51	5:51/km
3K	3.000m	16:49	5:36/km	5:06	5:06/km
4K	4.000m	22:35	5:39/km	5:46	5:46/km
5K	5.000m	28:12	5:38/km	5:37	5:37/km
6K	6.000m	33:40	5:37/km	5:28	5:28/km
7K	7.000m	39:43	5:40/km	6:03	6:03/km
8K	8.000m	45:11	5:39/km	5:28	5:28/km
9K	9.000m	51:02	5:40/km	5:51	5:51/km
10K	10.000m	57:08	5:43/km	6:06	6:06/km
	10.095m	57:47	5:43/km	0:39	6:51/km

Pace

Average pace for fastest three 10K activities are shown for comparison.

Heart Rate

Minimum: 67 bpm

Average: 159 bpm

Maximum: 175 bpm

Cadence

Elevation / Altitude

Minimum: 14m

Average: 19m

Maximum: 28m