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	10.8 ℃		10.8 ℃
Feels like	10.4 ℃		10.3 ℃
Wind		S 2.6 km/h		S 3.6 km/h
Humidity	92%		90%
Pressure	1023 hPa		1023 hPa
Dew point	9.6 ℃		9.2 ℃
Cloudiness	100%		100%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance		Pace	Overall
1K 1.000m	6:02	6:02/km	607 of 960
1 Mile 1.610m	9:31	5:55/km	463 of 955
Deci Marathon 4.200m	24:20	5:48/km	319 of 940
5K 5.000m	28:35	5:43/km	261 of 910
5 Mile 8.050m	46:25	5:46/km	173 of 646
10K 10.000m	57:24	5:44/km	138 of 542
Quarter Marathon 10.550m	1:01:28	5:50/km	96 of 405

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

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: 13m