Rob Kaper's Training (Interval Run) in Rotterdam

Tuesday 20 July 2021, 19:56

Rotterdam, NL

W03D2 - Intervals

WU, 5x (5m Z4 + 1:30 rest), CD. Work @6:59/km, 5:11, 5:21, 4:56, 5:16. (Eerste interval 2x 🚦en rustig aan gedaan om dat ik warmup al veel te hard ging met 5:29).

Cooldown redelijk doorgelopen om 10 onder het uur te blijven.

Details

Distance Recorded (GPS)		10.013m
Time (Watch)		58:46
Pace		5:52/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

	Start		Finish
Description		Clear sky		Clear sky
Temperature	22.9 ℃		21.2 ℃
Feels like	22.8 ℃		21.2 ℃
Wind		NE 2.6 km/h		NE 2.1 km/h
Humidity	59%		69%
Pressure	1021 hPa		1021 hPa
Dew point	14.5 ℃		15.3 ℃
Cloudiness	3%		3%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

Stadsdriehoek
Rubroek
Oud-Crooswijk
Nieuw-Crooswijk
Kralingse Bos
Kralingen-Oost
Kralingen-West
Struisenburg

Milestones

Distance		Pace	Overall
1K 1.000m	5:16	5:16/km	86 of 960
1 Mile 1.610m	8:46	5:27/km	133 of 955
Deci Marathon 4.200m	25:03	5:58/km	439 of 940
5K 5.000m	29:58	6:00/km	452 of 910
5 Mile 8.050m	47:34	5:55/km	237 of 646
10K 10.000m	58:40	5:52/km	182 of 542

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:16	5:16/km	5:16	5:16/km
2K	2.000m	11:07	5:34/km	5:51	5:51/km
3K	3.000m	18:12	6:04/km	7:05	7:05/km
4K	4.000m	23:59	6:00/km	5:47	5:47/km
5K	5.000m	29:58	6:00/km	5:59	5:59/km
6K	6.000m	35:00	5:50/km	5:02	5:02/km
7K	7.000m	40:48	5:50/km	5:48	5:48/km
8K	8.000m	47:17	5:55/km	6:29	6:29/km
9K	9.000m	53:18	5:55/km	6:01	6:01/km
10K	10.000m	58:40	5:52/km	5:22	5:22/km
	10.013m	58:46	5:52/km	0:6	7:42/km

Pace

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

Heart Rate

Minimum: 78 bpm

Average: 155 bpm

Maximum: 177 bpm

Cadence

Elevation / Altitude

Minimum: -1m

Average: 3m

Maximum: 8m