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 |
Badges Earned
Runnerdam
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 | 1028 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 | 583 of 996 | |||
| 1 Mile 1.610m | 9:21 | 5:48/km | 379 of 991 | |||
| Deci Marathon 4.200m | 24:30 | 5:50/km | 348 of 975 | |||
| 5K 5.000m | 28:45 | 5:45/km | 287 of 944 | |||
| 5 Mile 8.050m | 47:14 | 5:52/km | 223 of 672 | |||
| 10K 10.000m | 59:02 | 5:54/km | 211 of 564 | |||
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
- 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: 86 bpm
Average: 156 bpm
Maximum: 186 bpm
Cadence
Elevation / Altitude
Minimum: 0m
Average: 5m
Maximum: 14m