Rob Kaper's Training (Interval Run) in Rotterdam
Thursday 23 September 2021, 23:16 Rotterdam, NL
W12D4 - Intervals
15m WU, 4x (8m Z4 + 2m rest), 15m CD. Work@ 4:50/km, 5:07, 5:02, 5:01.
10K 54:24, dat is ondanks zes minuten wandelen maar twee minuten boven m'n PR dus die moet na de marathon ook maar eens sneuvelen.
Details
| Distance Recorded (GPS) | 13.115m | |
| Time (Watch) | 1:12:16 | |
| Pace | 5:31/km | |
| Shoe | Saucony Endorpin Pro 2 |
Badges Earned
Runnerdam
Run around the Clock
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Overcast clouds | |||
| Temperature | 15.2 ℃ | 15.2 ℃ | |||
| Feels like | 14.9 ℃ | 15.0 ℃ | |||
| Wind | N 1.0 km/h | N 1.0 km/h | |||
| Humidity | 82% | 86% | |||
| Pressure | 1017 hPa | 1018 hPa | |||
| Dew point | 12.1 ℃ | 12.9 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Kralingen-West
- Oud-Crooswijk
- Nieuw-Crooswijk
- Kralingse Bos
- Kralingen-Oost
- De Esch
- Struisenburg
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:48 | 5:48/km | 438 of 1072 | |||
| 1 Mile 1.610m | 9:02 | 5:37/km | 246 of 1067 | |||
| Deci Marathon 4.200m | 22:27 | 5:21/km | 91 of 1043 | |||
| 5K 5.000m | 27:30 | 5:30/km | 142 of 1009 | |||
| 5 Mile 8.050m | 44:15 | 5:30/km | 71 of 709 | |||
| 10K 10.000m | 54:24 | 5:26/km | 53 of 601 | |||
| Quarter Marathon 10.550m | 58:16 | 5:31/km | 33 of 446 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:48 | 5:48/km | 5:48 | 5:48/km |
| 2K | 2.000m | 11:13 | 5:37/km | 5:25 | 5:25/km |
| 3K | 3.000m | 16:37 | 5:32/km | 5:24 | 5:24/km |
| 4K | 4.000m | 21:31 | 5:23/km | 4:54 | 4:54/km |
| 5K | 5.000m | 27:30 | 5:30/km | 5:59 | 5:59/km |
| 6K | 6.000m | 32:30 | 5:25/km | 5:00 | 5:00/km |
| 7K | 7.000m | 38:30 | 5:30/km | 6:00 | 6:00/km |
| 8K | 8.000m | 43:44 | 5:28/km | 5:14 | 5:14/km |
| 9K | 9.000m | 49:23 | 5:29/km | 5:39 | 5:39/km |
| 10K | 10.000m | 54:24 | 5:26/km | 5:01 | 5:01/km |
| 11K | 11.000m | 1:00:42 | 5:31/km | 6:18 | 6:18/km |
| 12K | 12.000m | 1:06:14 | 5:31/km | 5:32 | 5:32/km |
| 13K | 13.000m | 1:11:38 | 5:31/km | 5:24 | 5:24/km |
| 13.115m | 1:12:16 | 5:31/km | 0:38 | 5:30/km |
Pace
Average pace for fastest three 13K activities are shown for comparison.
Heart Rate
Minimum: 92 bpm
Average: 154 bpm
Maximum: 184 bpm
Cadence
Elevation / Altitude
Minimum: 2m
Average: 10m
Maximum: 17m