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 | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:39 | 5:39/km | 287 of 996 | |||
| 1 Mile 1.610m | 9:27 | 5:52/km | 449 of 991 | |||
| Deci Marathon 4.200m | 23:50 | 5:40/km | 255 of 975 | |||
| 5K 5.000m | 28:39 | 5:44/km | 279 of 944 | |||
| 5 Mile 8.050m | 47:11 | 5:52/km | 220 of 672 | |||
| 10K 10.000m | 58:40 | 5:52/km | 192 of 564 | |||
| Quarter Marathon 10.550m | 1:02:04 | 5:53/km | 116 of 420 | |||
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
- Training (Interval Run) in Rotterdam (split pace)
- Training (Interval Run) in Rotterdam (average pace)
- Ronde van West 2021 (16 Oct 2021)
- Lelieloop 2023 (29 May 2023)
- Oosterscheldeloop 2024 (30 Mar 2024)
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