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		Pace	Overall
1K 1.000m	5:59	5:59/km	642 of 1125
1 Mile 1.610m	9:21	5:48/km	410 of 1120
Deci Marathon 4.200m	24:30	5:50/km	381 of 1092
5K 5.000m	28:45	5:45/km	310 of 1053
5 Mile 8.050m	47:14	5:52/km	232 of 732
10K 10.000m	59:02	5:54/km	220 of 621

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