Rob Kaper's Training (Interval Run) in Rotterdam

Tuesday 8 June 2021, 21:06
Rotterdam, NL

Interval

15m WU, 3x (1km 10k pace, 1:30 rest), 3:00 Z2, 3x (1km 10k pace, 1:30 rest), 15m CD. Beoogde 10k pace ~5:30/km, de intervals werden 4:59/km, 5:19, 5:10, 5:30, 5:20 en 5:28.

En eindelijk eens dat vierkante plas eiland in Prinsenland gelopen, stond al tijdje op de "daar moet ik ook eens heen" lijst.

Details

Distance Recorded (GPS)12.044m
Time (Watch)1:14:22
Pace6:10/km
ShoeNike Pegasus Turbo 2
Strava5437227650

Weather

StartFinish
DescriptionScattered cloudsFew clouds
Temperature20.8 ℃17.0 ℃
Feels like20.5 ℃16.6 ℃
WindN 2.1 km/hN 1.5 km/h
Humidity59%73%
Pressure1022 hPa1022 hPa
Dew point12.5 ℃12.1 ℃
Cloudiness28%21%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • Kralingen-West
  • Kralingen-Oost
  • Prins Alexander
  • Kralingse Bos

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
6:106:10/km596 of 828
1 Mile
1.610m
9:506:06/km531 of 823
Deci Marathon
4.200m
24:375:52/km302 of 808
5K
5.000m
29:315:54/km316 of 783
5 Mile
8.050m
47:565:57/km226 of 561
10K
10.000m
1:00:026:00/km202 of 467
Quarter Marathon
10.550m
1:04:076:05/km142 of 355

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m6:106:10/km6:106:10/km
2K2.000m12:026:01/km5:525:52/km
3K3.000m17:405:53/km5:385:38/km
4K4.000m23:335:53/km5:535:53/km
5K5.000m29:315:54/km5:585:58/km
6K6.000m35:285:55/km5:575:57/km
7K7.000m41:415:57/km6:136:13/km
8K8.000m47:395:57/km5:585:58/km
9K9.000m53:455:58/km6:066:06/km
10K10.000m1:00:026:00/km6:176:17/km
11K11.000m1:07:136:07/km7:117:11/km
12K12.000m1:14:016:10/km6:486:48/km
12.044m1:14:226:10/km0:217:57/km

Pace

Average pace for fastest three 12K activities are shown for comparison.

Heart Rate

Average: 158 bpm
Maximum: 186 bpm
Minimum: 79 bpm

Cadence

Altitude