Rob Kaper's Training (Interval Run) in Rotterdam
Friday 18 June 2021, 23:01 Rotterdam, NL
Interval
10m WU, 4x (8m run 1:30 rest), CD. Work @5:11/km, 5:37, 5:23, 5:27.
Vond het ondanks de warmte wel lekker gaan.
Details
| Distance Recorded (GPS) | 11.402m | |
| Time (Watch) | 1:09:07 | |
| Pace | 6:04/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Run around the Clock
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Broken clouds | Broken clouds | |||
| Temperature | 21.0 ℃ | 20.6 ℃ | |||
| Feels like | 21.4 ℃ | 21.1 ℃ | |||
| Wind | S 2.1 km/h | S 1.5 km/h | |||
| Humidity | 88% | 89% | |||
| Pressure | 1011 hPa | 1011 hPa | |||
| Dew point | 18.9 ℃ | 18.7 ℃ | |||
| Cloudiness | 64% | 71% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Kralingen-West
- Kralingen-Oost
- Prins Alexander
- Kralingse Veer
- De Esch
- Struisenburg
Capelle aan den IJssel
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:49 | 6:49/km | 927 of 996 | |||
| 1 Mile 1.610m | 10:33 | 6:33/km | 887 of 991 | |||
| Deci Marathon 4.200m | 25:04 | 5:58/km | 455 of 975 | |||
| 5K 5.000m | 30:05 | 6:01/km | 489 of 944 | |||
| 5 Mile 8.050m | 48:08 | 5:59/km | 293 of 672 | |||
| 10K 10.000m | 59:30 | 5:57/km | 234 of 564 | |||
| Quarter Marathon 10.550m | 1:03:33 | 6:01/km | 161 of 420 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:49 | 6:49/km | 6:49 | 6:49/km |
| 2K | 2.000m | 12:28 | 6:14/km | 5:39 | 5:39/km |
| 3K | 3.000m | 17:37 | 5:52/km | 5:09 | 5:09/km |
| 4K | 4.000m | 24:00 | 6:00/km | 6:23 | 6:23/km |
| 5K | 5.000m | 30:05 | 6:01/km | 6:05 | 6:05/km |
| 6K | 6.000m | 35:31 | 5:55/km | 5:26 | 5:26/km |
| 7K | 7.000m | 41:34 | 5:56/km | 6:03 | 6:03/km |
| 8K | 8.000m | 47:29 | 5:56/km | 5:55 | 5:55/km |
| 9K | 9.000m | 54:05 | 6:01/km | 6:36 | 6:36/km |
| 10K | 10.000m | 59:30 | 5:57/km | 5:25 | 5:25/km |
| 11K | 11.000m | 1:06:28 | 6:03/km | 6:58 | 6:58/km |
| 11.402m | 1:09:07 | 6:04/km | 2:39 | 6:36/km |
Pace
- Training (Interval Run) in Rotterdam (split pace)
- Training (Interval Run) in Rotterdam (average pace)
- Oosterscheldeloop 2024 (30 Mar 2024)
- Stevensloop 2024 (17 Mar 2024)
- Reeuwijkse Plassenloop 2024 (16 Mar 2024)
Average pace for fastest three 11K activities are shown for comparison.
Heart Rate
Minimum: 79 bpm
Average: 153 bpm
Maximum: 176 bpm
Cadence
Elevation / Altitude
Minimum: 7m
Average: 13m
Maximum: 18m