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 | |
| Pace | 5:51/km | |
| Shoe | Saucony Endorpin Speed Neon |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Mist | Overcast clouds | |||
| Temperature | 10.7 ℃ | 10.7 ℃ | |||
| Feels like | 10.2 ℃ | 10.2 ℃ | |||
| Wind | S 2.6 km/h | S 3.6 km/h | |||
| Humidity | 92% | 90% | |||
| Pressure | 1024 hPa | 1024 hPa | |||
| Dew point | 9.5 ℃ | 9.1 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Kralingen-West
- Rubroek
- Oud-Crooswijk
- Kralingse Bos
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:02 | 6:02/km | 627 of 996 | |||
| 1 Mile 1.610m | 9:31 | 5:55/km | 478 of 991 | |||
| Deci Marathon 4.200m | 24:20 | 5:48/km | 330 of 975 | |||
| 5K 5.000m | 28:35 | 5:43/km | 272 of 944 | |||
| 5 Mile 8.050m | 46:25 | 5:46/km | 182 of 672 | |||
| 10K 10.000m | 57:24 | 5:44/km | 144 of 564 | |||
| Quarter Marathon 10.550m | 1:01:28 | 5:50/km | 100 of 420 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:02 | 6:02/km | 6:02 | 6:02/km |
| 2K | 2.000m | 11:28 | 5:44/km | 5:26 | 5:26/km |
| 3K | 3.000m | 17:22 | 5:47/km | 5:54 | 5:54/km |
| 4K | 4.000m | 22:31 | 5:38/km | 5:09 | 5:09/km |
| 5K | 5.000m | 28:35 | 5:43/km | 6:04 | 6:04/km |
| 6K | 6.000m | 34:28 | 5:45/km | 5:53 | 5:53/km |
| 7K | 7.000m | 40:16 | 5:45/km | 5:48 | 5:48/km |
| 8K | 8.000m | 46:07 | 5:46/km | 5:51 | 5:51/km |
| 9K | 9.000m | 52:08 | 5:48/km | 6:01 | 6:01/km |
| 10K | 10.000m | 57:24 | 5:44/km | 5:16 | 5:16/km |
| 11K | 11.000m | 1:04:17 | 5:51/km | 6:53 | 6:53/km |
| 11.109m | 1:05:02 | 5:51/km | 0:45 | 6:53/km |
Pace
- Training (Interval Run) in Rotterdam (split pace)
- Training (Interval Run) in Rotterdam (average pace)
- Oosterscheldeloop 2024 (30 Mar 2024)
- Stevensloop 2024 (17 Mar 2024)
- Reeuwijkse Plassenloop 2024 (16 Mar 2024)
Average pace for fastest three 11K activities are shown for comparison.
Heart Rate
Minimum: 80 bpm
Average: 156 bpm
Maximum: 188 bpm
Cadence
Elevation / Altitude
Minimum: 2m
Average: 6m
Maximum: 14m