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 | 5.5 ℃ | 5.1 ℃ | |||
| Feels like | 1.8 ℃ | 1.1 ℃ | |||
| Wind | N 5.1 km/h | N 5.7 km/h | |||
| Humidity | 87% | 81% | |||
| Pressure | 1021 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
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:00 | 6:00/km | 580 of 960 | |||
| 1 Mile 1.610m | 9:39 | 6:00/km | 530 of 955 | |||
| Deci Marathon 4.200m | 25:56 | 6:10/km | 595 of 940 | |||
| 5K 5.000m | 31:06 | 6:13/km | 592 of 910 | |||
| 5 Mile 8.050m | 51:15 | 6:22/km | 459 of 646 | |||
| 10K 10.000m | 1:04:09 | 6:25/km | 403 of 542 | |||
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: 84 bpm
Average: 167 bpm
Maximum: 188 bpm
Cadence
Elevation / Altitude
Minimum: 0m
Average: 6m
Maximum: 16m