Rob Kaper's Training (Interval Run) in Rotterdam

Thursday 11 November 2021, 18:55
Rotterdam, NL

IntervALAAF

10m WU, 5x (5:00 work + 2:00 rest), CD volmaken tot 11,11km.

Work @4:49/km, 5:02, 5:23, 5:01, 4:40.

En nu maar duimen dat buitenevenementen niet massaal sneuvelen en ik mijn 5K en 15K PR pogingen nog mag maken de komende weken.

Details

Distance Recorded (GPS)11.109m
Time (Watch)1:05:02
Pace5:51/km
ShoeSaucony Endorpin Speed Neon
Strava6244434113

Weather

StartFinish
DescriptionMistOvercast clouds
Temperature10.8 ℃10.8 ℃
Feels like10.4 ℃10.3 ℃
WindS 2.6 km/hS 3.6 km/h
Humidity92%90%
Pressure1023 hPa1023 hPa
Dew point9.6 ℃9.2 ℃
Cloudiness100%100%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • Kralingen-West
  • Rubroek
  • Oud-Crooswijk
  • Kralingse Bos
  • Kralingen-Oost

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
6:026:02/km524 of 828
1 Mile
1.610m
9:315:55/km392 of 823
Deci Marathon
4.200m
24:205:48/km268 of 808
5K
5.000m
28:355:43/km215 of 783
5 Mile
8.050m
46:255:46/km144 of 561
10K
10.000m
57:245:44/km112 of 467
Quarter Marathon
10.550m
1:01:285:50/km84 of 355

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m6:026:02/km6:026:02/km
2K2.000m11:285:44/km5:265:26/km
3K3.000m17:225:47/km5:545:54/km
4K4.000m22:315:38/km5:095:09/km
5K5.000m28:355:43/km6:046:04/km
6K6.000m34:285:45/km5:535:53/km
7K7.000m40:165:45/km5:485:48/km
8K8.000m46:075:46/km5:515:51/km
9K9.000m52:085:48/km6:016:01/km
10K10.000m57:245:44/km5:165:16/km
11K11.000m1:04:175:51/km6:536:53/km
11.109m1:05:025:51/km0:456:53/km

Pace

Average pace for fastest three 11K activities are shown for comparison.

Heart Rate

Average: 156 bpm
Maximum: 188 bpm
Minimum: 80 bpm

Cadence

Altitude