Rob Kaper's Training (Interval Run) in Rotterdam
Thursday 10 March 2022, 23:52 Rotterdam, NL
W12D4 - Intervals+Extra
15m WU, 4x (8m Z4 + 2m rest), 15m Z2/3, hele lange cooldown. De Spaanse stress en sigaretten er lekker uit gelopen.
Details
| Distance Recorded (GPS) | 19.246m | |
| Time (Watch) | 1:57:25 | |
| Pace | 6:06/km | |
| Shoe | Saucony Endorpin Speed Neon |
Badges Earned
Runnerdam
Run around the Clock
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Clear sky | |||
| Temperature | 7.9 ℃ | 6.8 ℃ | |||
| Feels like | 5.0 ℃ | 4.0 ℃ | |||
| Wind | SE 5.0 km/h | SE 4.1 km/h | |||
| Humidity | 56% | 56% | |||
| Pressure | 1018 hPa | 1017 hPa | |||
| Dew point | -0.3 ℃ | -1.2 ℃ | |||
| Cloudiness | 0% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Veer
- IJsselmonde
- Zomerland
- Groenenhagen-Tuinenhoven
- Hordijkerveld
- Kreekhuizen
- Dalenbuurt
- De Vlieger
- Buurt Negen
- Het Zuiderhof
- De Vaan
- Feijenoord
- Landbouwbuurt
- Zuidplein
- Charlois
- Nieuwe Werk
- Dijkzigt
- Delfshaven
- Centrum
- Cool
Capelle aan den IJssel
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:44 | 5:44/km | 375 of 1063 | |||
| 1 Mile 1.610m | 9:30 | 5:54/km | 501 of 1058 | |||
| Deci Marathon 4.200m | 24:43 | 5:53/km | 412 of 1037 | |||
| 5K 5.000m | 29:23 | 5:53/km | 381 of 1003 | |||
| 5 Mile 8.050m | 47:31 | 5:54/km | 250 of 706 | |||
| 10K 10.000m | 59:04 | 5:54/km | 216 of 598 | |||
| Quarter Marathon 10.550m | 1:02:19 | 5:54/km | 126 of 444 | |||
| 15K 15.000m | 1:30:16 | 6:01/km | 121 of 303 | |||
| 10 Mile 16.100m | 1:37:41 | 6:04/km | 103 of 250 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:44 | 5:44/km | 5:44 | 5:44/km |
| 2K | 2.000m | 12:00 | 6:00/km | 6:16 | 6:16/km |
| 3K | 3.000m | 17:40 | 5:53/km | 5:40 | 5:40/km |
| 4K | 4.000m | 22:53 | 5:43/km | 5:13 | 5:13/km |
| 5K | 5.000m | 29:23 | 5:53/km | 6:30 | 6:30/km |
| 6K | 6.000m | 35:47 | 5:58/km | 6:24 | 6:24/km |
| 7K | 7.000m | 41:02 | 5:52/km | 5:15 | 5:15/km |
| 8K | 8.000m | 47:17 | 5:55/km | 6:15 | 6:15/km |
| 9K | 9.000m | 52:26 | 5:50/km | 5:09 | 5:09/km |
| 10K | 10.000m | 59:04 | 5:54/km | 6:38 | 6:38/km |
| 11K | 11.000m | 1:05:06 | 5:55/km | 6:02 | 6:02/km |
| 12K | 12.000m | 1:11:01 | 5:55/km | 5:55 | 5:55/km |
| 13K | 13.000m | 1:17:24 | 5:57/km | 6:23 | 6:23/km |
| 14K | 14.000m | 1:23:30 | 5:58/km | 6:06 | 6:06/km |
| 15K | 15.000m | 1:30:16 | 6:01/km | 6:46 | 6:46/km |
| 16K | 16.000m | 1:37:08 | 6:04/km | 6:52 | 6:52/km |
| 17K | 17.000m | 1:43:07 | 6:04/km | 5:59 | 5:59/km |
| 18K | 18.000m | 1:49:17 | 6:04/km | 6:10 | 6:10/km |
| 19K | 19.000m | 1:55:52 | 6:06/km | 6:35 | 6:35/km |
| 19.246m | 1:57:25 | 6:06/km | 1:33 | 6:18/km |
Pace
Average pace for fastest three 19K activities are shown for comparison.
Heart Rate
Minimum: 78 bpm
Average: 159 bpm
Maximum: 182 bpm
Cadence
Elevation / Altitude
Minimum: -1m
Average: 8m
Maximum: 36m