Rob Kaper's Training (Interval Run) in Schiedam
Saturday 31 July 2021, 14:34 Schiedam, NL
W04D6 - Intervals
10m WU, 3x (10m Z4 + 2m rest), erg lange cooldown. Work @5:26/km, 5:36, 5:37... niet alles gegeven, morgen long run.
Details
| Distance Recorded (GPS) | 13.238m | |
| Time (Watch) | 1:22:18 | |
| Pace | 6:13/km | |
| Shoe | Nike Pegasus Turbo 2 |
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light rain | Broken clouds | |||
| Temperature | 18.1 ℃ | 20.1 ℃ | |||
| Feels like | 18.1 ℃ | 20.1 ℃ | |||
| Wind | W 6.2 km/h | W 6.7 km/h | |||
| Humidity | 82% | 73% | |||
| Pressure | 1008 hPa | 1009 hPa | |||
| Dew point | 15.0 ℃ | 15.1 ℃ | |||
| Cloudiness | 75% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Schiedam
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:29 | 6:29/km | 825 of 960 | |||
| 1 Mile 1.610m | 10:04 | 6:15/km | 714 of 955 | |||
| Deci Marathon 4.200m | 24:59 | 5:57/km | 430 of 940 | |||
| 5K 5.000m | 29:12 | 5:50/km | 333 of 910 | |||
| 5 Mile 8.050m | 48:44 | 6:03/km | 313 of 646 | |||
| 10K 10.000m | 1:01:30 | 6:09/km | 291 of 542 | |||
| Quarter Marathon 10.550m | 1:04:58 | 6:09/km | 193 of 405 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:29 | 6:29/km | 6:29 | 6:29/km |
| 2K | 2.000m | 12:11 | 6:06/km | 5:42 | 5:42/km |
| 3K | 3.000m | 17:38 | 5:53/km | 5:27 | 5:27/km |
| 4K | 4.000m | 23:54 | 5:59/km | 6:16 | 6:16/km |
| 5K | 5.000m | 29:12 | 5:50/km | 5:18 | 5:18/km |
| 6K | 6.000m | 36:20 | 6:03/km | 7:08 | 7:08/km |
| 7K | 7.000m | 41:46 | 5:58/km | 5:26 | 5:26/km |
| 8K | 8.000m | 48:25 | 6:03/km | 6:39 | 6:39/km |
| 9K | 9.000m | 55:06 | 6:07/km | 6:41 | 6:41/km |
| 10K | 10.000m | 1:01:30 | 6:09/km | 6:24 | 6:24/km |
| 11K | 11.000m | 1:07:57 | 6:11/km | 6:27 | 6:27/km |
| 12K | 12.000m | 1:14:16 | 6:11/km | 6:19 | 6:19/km |
| 13K | 13.000m | 1:20:57 | 6:14/km | 6:41 | 6:41/km |
| 13.238m | 1:22:18 | 6:13/km | 1:21 | 5:40/km |
Pace
Average pace for fastest three 13K activities are shown for comparison.
Heart Rate
Minimum: 72 bpm
Average: 157 bpm
Maximum: 179 bpm
Cadence
Elevation / Altitude
Minimum: -2m
Average: 2m
Maximum: 12m