Rob Kaper's Training (Interval Run) in Rotterdam
Tuesday 8 February 2022, 21:37 Rotterdam, NL
W08D2 - Intervals
10m WU, 3x (10m Z4 + 1:30 rest), CD. Work @5:14/km, 5:25, 5:36.
Zeker nog geen topvorm en topsnelheid, maar acceptabel.
Details
| Distance Recorded (GPS) | 10.174m | |
| Time (Watch) | 1:00:28 | |
| Pace | 5:57/km | |
| Shoe | Saucony Endorpin Speed Neon |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Overcast clouds | |||
| Temperature | 9.2 ℃ | 9.1 ℃ | |||
| Feels like | 5.6 ℃ | 5.8 ℃ | |||
| Wind | SW 7.7 km/h | SW 6.7 km/h | |||
| Humidity | 85% | 86% | |||
| Pressure | 1026 hPa | 1026 hPa | |||
| Dew point | 6.8 ℃ | 6.8 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingse Veer
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:53 | 5:53/km | 473 of 960 | |||
| 1 Mile 1.610m | 9:35 | 5:57/km | 504 of 955 | |||
| Deci Marathon 4.200m | 23:55 | 5:42/km | 259 of 940 | |||
| 5K 5.000m | 28:11 | 5:38/km | 211 of 910 | |||
| 5 Mile 8.050m | 46:54 | 5:50/km | 194 of 646 | |||
| 10K 10.000m | 59:06 | 5:55/km | 204 of 542 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:53 | 5:53/km | 5:53 | 5:53/km |
| 2K | 2.000m | 11:45 | 5:53/km | 5:52 | 5:52/km |
| 3K | 3.000m | 16:55 | 5:38/km | 5:10 | 5:10/km |
| 4K | 4.000m | 22:52 | 5:43/km | 5:57 | 5:57/km |
| 5K | 5.000m | 28:11 | 5:38/km | 5:19 | 5:19/km |
| 6K | 6.000m | 34:27 | 5:45/km | 6:16 | 6:16/km |
| 7K | 7.000m | 40:15 | 5:45/km | 5:48 | 5:48/km |
| 8K | 8.000m | 46:35 | 5:49/km | 6:20 | 6:20/km |
| 9K | 9.000m | 52:43 | 5:51/km | 6:08 | 6:08/km |
| 10K | 10.000m | 59:06 | 5:55/km | 6:23 | 6:23/km |
| 10.174m | 1:00:28 | 5:57/km | 1:22 | 7:51/km |
Pace
Average pace for fastest three 10K activities are shown for comparison.
Heart Rate
Minimum: 100 bpm
Average: 165 bpm
Maximum: 197 bpm
Cadence
Elevation / Altitude
Minimum: 1m
Average: 9m
Maximum: 16m