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 | |
| Pace | 6:10/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Few clouds | Clear sky | |||
| Temperature | 20.8 ℃ | 17.0 ℃ | |||
| Feels like | 20.5 ℃ | 16.6 ℃ | |||
| Wind | N 2.1 km/h | N 1.5 km/h | |||
| Humidity | 59% | 73% | |||
| Pressure | 1023 hPa | 1023 hPa | |||
| Dew point | 12.5 ℃ | 12.1 ℃ | |||
| Cloudiness | 20% | 8% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Kralingen-West
- Kralingen-Oost
- Prins Alexander
- Kralingse Bos
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:10 | 6:10/km | 724 of 1005 | |||
| 1 Mile 1.610m | 9:50 | 6:06/km | 646 of 1000 | |||
| Deci Marathon 4.200m | 24:37 | 5:52/km | 376 of 984 | |||
| 5K 5.000m | 29:31 | 5:54/km | 396 of 953 | |||
| 5 Mile 8.050m | 47:56 | 5:57/km | 279 of 678 | |||
| 10K 10.000m | 1:00:02 | 6:00/km | 253 of 570 | |||
| Quarter Marathon 10.550m | 1:04:07 | 6:05/km | 174 of 425 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:10 | 6:10/km | 6:10 | 6:10/km |
| 2K | 2.000m | 12:02 | 6:01/km | 5:52 | 5:52/km |
| 3K | 3.000m | 17:40 | 5:53/km | 5:38 | 5:38/km |
| 4K | 4.000m | 23:33 | 5:53/km | 5:53 | 5:53/km |
| 5K | 5.000m | 29:31 | 5:54/km | 5:58 | 5:58/km |
| 6K | 6.000m | 35:28 | 5:55/km | 5:57 | 5:57/km |
| 7K | 7.000m | 41:41 | 5:57/km | 6:13 | 6:13/km |
| 8K | 8.000m | 47:39 | 5:57/km | 5:58 | 5:58/km |
| 9K | 9.000m | 53:45 | 5:58/km | 6:06 | 6:06/km |
| 10K | 10.000m | 1:00:02 | 6:00/km | 6:17 | 6:17/km |
| 11K | 11.000m | 1:07:13 | 6:07/km | 7:11 | 7:11/km |
| 12K | 12.000m | 1:14:01 | 6:10/km | 6:48 | 6:48/km |
| 12.044m | 1:14:22 | 6:10/km | 0:21 | 7:57/km |
Pace
Average pace for fastest three 12K activities are shown for comparison.
Heart Rate
Minimum: 80 bpm
Average: 158 bpm
Maximum: 185 bpm
Cadence
Elevation / Altitude
Minimum: 1m
Average: 5m
Maximum: 15m