Rob Kaper's Training (Interval Run) in Rotterdam
Wednesday 6 October 2021, 18:45 Rotterdam, NL
W14D3 - Intervals
10m WU, 4x (8m Z4 +1:30 rest), CD. Work @4:54/km, 5:00/km, 5:40/km🚦, 5:00/km.
Details
| Distance Recorded (GPS) | 10.041m | |
| Time (Watch) | 56:34 | |
| Pace | 5:38/km | |
| Shoe | Saucony Endorpin Speed Neon |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Few clouds | Scattered clouds | |||
| Temperature | 14.2 ℃ | 13.6 ℃ | |||
| Feels like | 13.9 ℃ | 13.4 ℃ | |||
| Wind | W 2.6 km/h | W 4.3 km/h | |||
| Humidity | 87% | 89% | |||
| Pressure | 1018 hPa | 1019 hPa | |||
| Dew point | 12.0 ℃ | 11.8 ℃ | |||
| Cloudiness | 20% | 26% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Veer
- Kralingen-West
- Rubroek
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:43 | 5:43/km | 343 of 995 | |||
| 1 Mile 1.610m | 9:09 | 5:41/km | 287 of 990 | |||
| Deci Marathon 4.200m | 22:55 | 5:27/km | 133 of 974 | |||
| 5K 5.000m | 26:50 | 5:22/km | 90 of 943 | |||
| 5 Mile 8.050m | 44:33 | 5:32/km | 86 of 671 | |||
| 10K 10.000m | 56:21 | 5:38/km | 102 of 563 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:43 | 5:43/km | 5:43 | 5:43/km |
| 2K | 2.000m | 11:13 | 5:37/km | 5:30 | 5:30/km |
| 3K | 3.000m | 16:11 | 5:24/km | 4:58 | 4:58/km |
| 4K | 4.000m | 21:53 | 5:28/km | 5:42 | 5:42/km |
| 5K | 5.000m | 26:50 | 5:22/km | 4:57 | 4:57/km |
| 6K | 6.000m | 33:18 | 5:33/km | 6:28 | 6:28/km |
| 7K | 7.000m | 39:12 | 5:36/km | 5:54 | 5:54/km |
| 8K | 8.000m | 44:17 | 5:32/km | 5:05 | 5:05/km |
| 9K | 9.000m | 50:11 | 5:35/km | 5:54 | 5:54/km |
| 10K | 10.000m | 56:21 | 5:38/km | 6:10 | 6:10/km |
| 10.041m | 56:34 | 5:38/km | 0:13 | 5:17/km |
Pace
Average pace for fastest three 10K activities are shown for comparison.
Heart Rate
Minimum: 78 bpm
Average: 146 bpm
Maximum: 179 bpm
Cadence
Elevation / Altitude
Minimum: -3m
Average: 2m
Maximum: 11m