Rob Kaper's Training (Interval Run) in Rotterdam
Wednesday 29 September 2021, 19:16 Rotterdam, NL
W13D3 - Intervals
15m WU, 3x (1km Z4 +1:30 rest), 3:00 Z2, 3x (1km Z4 + 1:30 rest), CD. Work @4:56/km, 4:47, 4:49, 4:36, 4:47, 5:50🚦.
Beetje nat, heel eventjes zelfs hagel.
Details
| Distance Recorded (GPS) | 13.658m | |
| Time (Watch) | 1:18:58 | |
| Pace | 5:47/km | |
| Shoe | Saucony Endorpin Speed Neon |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Thunderstorm | Thunderstorm with light rain | |||
| Temperature | 12.8 ℃ | 11.2 ℃ | |||
| Feels like | 12.1 ℃ | 10.5 ℃ | |||
| Wind | W 4.6 km/h | W 6.7 km/h | |||
| Humidity | 76% | 82% | |||
| Pressure | 1019 hPa | 1020 hPa | |||
| Dew point | 8.7 ℃ | 8.2 ℃ | |||
| Cloudiness | 100% | 40% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- CS-Kwartier
- Provenierswijk
- Agniesebuurt
- Blijdorp
- Bergpolder
- Liskwartier
- Hillegersberg-Schiebroek
- Oude Noorden
- Nieuw-Crooswijk
- Oud-Crooswijk
- Rubroek
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:35 | 5:35/km | 231 of 960 | |||
| 1 Mile 1.610m | 9:20 | 5:48/km | 360 of 955 | |||
| Deci Marathon 4.200m | 23:52 | 5:41/km | 250 of 940 | |||
| 5K 5.000m | 28:30 | 5:42/km | 254 of 910 | |||
| 5 Mile 8.050m | 44:59 | 5:35/km | 93 of 646 | |||
| 10K 10.000m | 57:12 | 5:43/km | 129 of 542 | |||
| Quarter Marathon 10.550m | 1:00:32 | 5:44/km | 74 of 405 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:35 | 5:35/km | 5:35 | 5:35/km |
| 2K | 2.000m | 11:36 | 5:48/km | 6:01 | 6:01/km |
| 3K | 3.000m | 17:13 | 5:44/km | 5:37 | 5:37/km |
| 4K | 4.000m | 22:49 | 5:42/km | 5:36 | 5:36/km |
| 5K | 5.000m | 28:30 | 5:42/km | 5:41 | 5:41/km |
| 6K | 6.000m | 34:03 | 5:41/km | 5:33 | 5:33/km |
| 7K | 7.000m | 39:17 | 5:37/km | 5:14 | 5:14/km |
| 8K | 8.000m | 44:45 | 5:36/km | 5:28 | 5:28/km |
| 9K | 9.000m | 50:18 | 5:35/km | 5:33 | 5:33/km |
| 10K | 10.000m | 57:12 | 5:43/km | 6:54 | 6:54/km |
| 11K | 11.000m | 1:03:16 | 5:45/km | 6:04 | 6:04/km |
| 12K | 12.000m | 1:09:08 | 5:46/km | 5:52 | 5:52/km |
| 13K | 13.000m | 1:14:57 | 5:46/km | 5:49 | 5:49/km |
| 13.658m | 1:18:58 | 5:47/km | 4:01 | 6:06/km |
Pace
Average pace for fastest three 13K activities are shown for comparison.
Heart Rate
Minimum: 76 bpm
Average: 146 bpm
Maximum: 176 bpm
Cadence
Elevation / Altitude
Minimum: 0m
Average: 6m
Maximum: 16m