Rob Kaper's Training (Interval Run) in Rotterdam
Wednesday 16 February 2022, 23:41 Rotterdam, NL
W09D3 - Intervals ๐ฌ๏ธ
Dikke woei, dus heen (iets) sneller dan terug.
10m WU, 4x (8m ZE + 2m rest), CD. Work @5:15/km, 5:02, 5:25, 5:33.
Details
| Distance Recorded (GPS) | 10.072m | |
| Time (Watch) | 58:55 | |
| Pace | 5:51/km | |
| Shoe | Saucony Endorpin Speed Neon |
Badges Earned
Runnerdam
Run around the Clock
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light rain | Light rain | |||
| Temperature | 11.8 โ | 11.2 โ | |||
| Feels like | 11.2 โ | 10.7 โ | |||
| Wind | SW 12.9 km/h | SW 14.4 km/h | |||
| Humidity | 85% | 85% | |||
| Pressure | 991 hPa | 992 hPa | |||
| Dew point | 9.3 โ | 8.8 โ | |||
| Cloudiness | 75% | 40% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Bos
- Kralingen-West
- Oud-Crooswijk
- Rubroek
- Oude Noorden
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:58 | 5:58/km | 566 of 996 | |||
| 1 Mile 1.610m | 9:35 | 5:57/km | 522 of 991 | |||
| Deci Marathon 4.200m | 24:03 | 5:44/km | 290 of 975 | |||
| 5K 5.000m | 28:05 | 5:37/km | 207 of 944 | |||
| 5 Mile 8.050m | 46:39 | 5:48/km | 188 of 672 | |||
| 10K 10.000m | 58:24 | 5:50/km | 176 of 564 | |||
Watch Splits
| Name | Distance | Time | Average Pace | ฮ Time | ฮ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:58 | 5:58/km | 5:58 | 5:58/km |
| 2K | 2.000m | 11:46 | 5:53/km | 5:48 | 5:48/km |
| 3K | 3.000m | 16:55 | 5:38/km | 5:09 | 5:09/km |
| 4K | 4.000m | 23:02 | 5:46/km | 6:07 | 6:07/km |
| 5K | 5.000m | 28:05 | 5:37/km | 5:03 | 5:03/km |
| 6K | 6.000m | 34:34 | 5:46/km | 6:29 | 6:29/km |
| 7K | 7.000m | 40:43 | 5:49/km | 6:09 | 6:09/km |
| 8K | 8.000m | 46:24 | 5:48/km | 5:41 | 5:41/km |
| 9K | 9.000m | 52:40 | 5:51/km | 6:16 | 6:16/km |
| 10K | 10.000m | 58:24 | 5:50/km | 5:44 | 5:44/km |
| 10.072m | 58:55 | 5:51/km | 0:31 | 7:11/km |
Pace
- Training (Interval Run) in Rotterdam (split pace)
- Training (Interval Run) in Rotterdam (average pace)
- Ronde van West 2021 (16 Oct 2021)
- Lelieloop 2023 (29 May 2023)
- Oosterscheldeloop 2024 (30 Mar 2024)
Average pace for fastest three 10K activities are shown for comparison.
Heart Rate
Minimum: 88 bpm
Average: 152 bpm
Maximum: 186 bpm
Cadence
Elevation / Altitude
Minimum: -3m
Average: 5m
Maximum: 18m