Rob Kaper's Training (Interval Run) in Rotterdam

Thursday 4 March 2021, 17:11

Rotterdam, NL

Interval plus

10m WU, 6x (4m Z4 + 1m rust) en nog een flink stuk cooldown. Interval stukjes had ik misschien wat meer m'n best moeten doen, anderzijds zijn de extra km's ook welkom.

Details

Distance Recorded (GPS)		10.200m
Time (Watch)		1:05:30
Pace		6:25/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

	Start		Finish
Description		Overcast clouds		Overcast clouds
Temperature	5.4 ℃		5.1 ℃
Feels like	1.7 ℃		1.1 ℃
Wind		N 5.1 km/h		N 5.7 km/h
Humidity	88%		81%
Pressure	1022 hPa		1022 hPa
Dew point	3.5 ℃		2.1 ℃
Cloudiness	100%		100%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

Stadsdriehoek
Struisenburg
De Esch
Kralingse Veer
Kralingen-Oost
Kralingen-West
Rubroek

Milestones

Distance		Pace	Overall
1K 1.000m	6:00	6:00/km	598 of 995
1 Mile 1.610m	9:39	6:00/km	549 of 990
Deci Marathon 4.200m	25:56	6:10/km	618 of 974
5K 5.000m	31:06	6:13/km	616 of 943
5 Mile 8.050m	51:15	6:22/km	478 of 671
10K 10.000m	1:04:09	6:25/km	420 of 563

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:00	6:00/km	6:00	6:00/km
2K	2.000m	11:47	5:54/km	5:47	5:47/km
3K	3.000m	18:06	6:02/km	6:19	6:19/km
4K	4.000m	24:37	6:09/km	6:31	6:31/km
5K	5.000m	31:06	6:13/km	6:29	6:29/km
6K	6.000m	37:23	6:14/km	6:17	6:17/km
7K	7.000m	44:51	6:24/km	7:28	7:28/km
8K	8.000m	50:56	6:22/km	6:05	6:05/km
9K	9.000m	57:47	6:25/km	6:51	6:51/km
10K	10.000m	1:04:09	6:25/km	6:22	6:22/km
	10.200m	1:05:30	6:25/km	1:21	6:45/km

Pace

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

Heart Rate

Minimum: 83 bpm

Average: 167 bpm

Maximum: 188 bpm

Cadence

Elevation / Altitude

Minimum: 0m

Average: 6m

Maximum: 16m