Rob Kaper's Training (Interval Run) in Rotterdam
Tuesday 1 March 2022, 20:39 Rotterdam, NL
W11D2 - Intervals
Week 11 alweer? Van de 16? Dat gaat geen PR worden 10 april in deze vorm. Anderzijds was dit ook weer niet heel dramatisch met 30k trail in de benen.
8m WU, 3x (10m Z4 + 2m rest), CD. Work @5:37/km, 5:18, 5:20.
Details
Distance Recorded (GPS) | 10.127m | |
Time (Watch) | 59:54 | |
Pace | 5:55/km | |
Shoe | Saucony Endorpin Shift Neon | |
Strava | 6758364826 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Overcast clouds | Overcast clouds | |||
Temperature | 6.0 ℃ | 6.2 ℃ | |||
Feels like | 4.1 ℃ | 3.8 ℃ | |||
Wind | NE 2.6 km/h | NE 3.1 km/h | |||
Humidity | 87% | 85% | |||
Pressure | 1027 hPa | 1027 hPa | |||
Dew point | 4.0 ℃ | 3.8 ℃ | |||
Cloudiness | 100% | 100% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Rubroek
- Oud-Crooswijk
- Kralingen-West
- Kralingse Bos
- Kralingen-Oost
- Struisenburg
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:59 | 5:59/km | 526 of 903 | |||
1 Mile 1.610m | 9:21 | 5:48/km | 338 of 898 | |||
Deci Marathon 4.200m | 24:30 | 5:50/km | 307 of 883 | |||
5K 5.000m | 28:45 | 5:45/km | 252 of 853 | |||
5 Mile 8.050m | 47:14 | 5:52/km | 199 of 611 | |||
10K 10.000m | 59:02 | 5:54/km | 188 of 509 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:59 | 5:59/km | 5:59 | 5:59/km |
2K | 2.000m | 11:46 | 5:53/km | 5:47 | 5:47/km |
3K | 3.000m | 17:10 | 5:43/km | 5:24 | 5:24/km |
4K | 4.000m | 23:31 | 5:53/km | 6:21 | 6:21/km |
5K | 5.000m | 28:45 | 5:45/km | 5:14 | 5:14/km |
6K | 6.000m | 35:02 | 5:50/km | 6:17 | 6:17/km |
7K | 7.000m | 40:21 | 5:46/km | 5:19 | 5:19/km |
8K | 8.000m | 46:57 | 5:52/km | 6:36 | 6:36/km |
9K | 9.000m | 52:49 | 5:52/km | 5:52 | 5:52/km |
10K | 10.000m | 59:02 | 5:54/km | 6:13 | 6:13/km |
10.127m | 59:54 | 5:55/km | 0:52 | 6:49/km |
Pace
Average pace for fastest three 10K activities are shown for comparison.
Heart Rate
Minimum: 86 bpm
Average: 156 bpm
Maximum: 186 bpm
Cadence
Elevation / Altitude
Minimum: 0m
Average: 5m
Maximum: 14m