Rob Kaper's Training (Interval Run) in Rotterdam

Wednesday 28 July 2021, 22:41

Rotterdam, NL

W04D3(2) - Intervals

15m WU, 3x (8m Z4, 2m rest), CD. Work @5:08/km, 5:17, 5:24.

Mis een beetje de vorm van begin deze maand, maar daar kan ik mee leven als ik die eind augustus weer terug heb.

Details

Distance Recorded (GPS)		10.882m
Time (Watch)		1:04:09
Pace		5:54/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

	Start		Finish
Description		Scattered clouds		Broken clouds
Temperature	17.4 ℃		16.9 ℃
Feels like	17.1 ℃		16.6 ℃
Wind		SW 9.8 km/h		SW 8.8 km/h
Humidity	73%		76%
Pressure	1008 hPa		1008 hPa
Dew point	12.5 ℃		12.7 ℃
Cloudiness	40%		75%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

Stadsdriehoek
Struisenburg
Kralingen-West
Kralingen-Oost
Prins Alexander
Kralingse Veer
De Esch

Capelle aan den IJssel

Milestones

Distance		Pace	Overall
1K 1.000m	5:39	5:39/km	308 of 1106
1 Mile 1.610m	9:27	5:52/km	484 of 1101
Deci Marathon 4.200m	23:50	5:40/km	269 of 1073
5K 5.000m	28:39	5:44/km	296 of 1036
5 Mile 8.050m	47:11	5:52/km	227 of 720
10K 10.000m	58:40	5:52/km	199 of 612
Quarter Marathon 10.550m	1:02:04	5:53/km	122 of 455

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:39	5:39/km	5:39	5:39/km
2K	2.000m	11:46	5:53/km	6:07	6:07/km
3K	3.000m	17:23	5:48/km	5:37	5:37/km
4K	4.000m	22:25	5:36/km	5:02	5:02/km
5K	5.000m	28:39	5:44/km	6:14	6:14/km
6K	6.000m	34:45	5:48/km	6:06	6:06/km
7K	7.000m	40:17	5:45/km	5:32	5:32/km
8K	8.000m	46:54	5:52/km	6:37	6:37/km
9K	9.000m	52:48	5:52/km	5:54	5:54/km
10K	10.000m	58:40	5:52/km	5:52	5:52/km
	10.882m	1:04:09	5:54/km	5:29	6:13/km

Pace

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

Heart Rate

Minimum: 111 bpm

Average: 163 bpm

Maximum: 189 bpm

Cadence

Elevation / Altitude

Minimum: 8m

Average: 14m

Maximum: 20m