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 | |
Strava | 4422200452 |
Badges Earned
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 | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:52 | 5:52/km | 427 of 921 | |||
1 Mile 1.610m | 9:15 | 5:45/km | 302 of 916 | |||
Deci Marathon 4.200m | 23:45 | 5:39/km | 216 of 901 | |||
5K 5.000m | 28:12 | 5:38/km | 198 of 871 | |||
5 Mile 8.050m | 45:26 | 5:39/km | 115 of 625 | |||
10K 10.000m | 57:08 | 5:43/km | 121 of 521 |
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