Rob Kaper's Training (Interval Run) in Rotterdam
Wednesday 23 March 2022, 23:04 Rotterdam, NL
W14D3 - Intervals
10m WU, 4x (8m Z4 + 1:30 rest), hele lange cooldown. Work @5:12/km, 5:19, 5:19, 5:06.
Mag zondag op het circuit nog iets sneller (wat niet gaat lukken want ook strand en duin), maar tov gisteren erg tevreden.
Details
| Distance Recorded (GPS) | 16.491m | |
| Time (Watch) | 1:35:40 | |
| Pace | 5:48/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Run around the Clock
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Clear sky | |||
| Temperature | 8.0 ℃ | 8.1 ℃ | |||
| Feels like | 8.0 ℃ | 6.4 ℃ | |||
| Wind | N 0.5 km/h | N 2.7 km/h | |||
| Humidity | 74% | 75% | |||
| Pressure | 1031 hPa | 1030 hPa | |||
| Dew point | 3.7 ℃ | 3.9 ℃ | |||
| Cloudiness | 6% | 5% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Feijenoord
- IJsselmonde
- De Veranda
- Sportdorp
- Kreekhuizen
- Hordijkerveld
- Homerusbuurt
- Zenobuurt
- Karl Marxbuurt
- Burgen
- Horsten
- Charlois
- Zuidplein
- Wilhelminapier
- Nieuwe Werk
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:38 | 5:38/km | 297 of 1110 | |||
| 1 Mile 1.610m | 9:08 | 5:40/km | 299 of 1105 | |||
| Deci Marathon 4.200m | 23:25 | 5:35/km | 198 of 1077 | |||
| 5K 5.000m | 27:48 | 5:34/km | 180 of 1040 | |||
| 5 Mile 8.050m | 45:09 | 5:37/km | 110 of 723 | |||
| 10K 10.000m | 56:41 | 5:40/km | 122 of 613 | |||
| Quarter Marathon 10.550m | 59:48 | 5:40/km | 63 of 456 | |||
| 15K 15.000m | 1:26:45 | 5:47/km | 69 of 313 | |||
| 10 Mile 16.100m | 1:33:26 | 5:48/km | 57 of 259 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:38 | 5:38/km | 5:38 | 5:38/km |
| 2K | 2.000m | 11:11 | 5:36/km | 5:33 | 5:33/km |
| 3K | 3.000m | 16:25 | 5:28/km | 5:14 | 5:14/km |
| 4K | 4.000m | 22:21 | 5:35/km | 5:56 | 5:56/km |
| 5K | 5.000m | 27:48 | 5:34/km | 5:27 | 5:27/km |
| 6K | 6.000m | 33:46 | 5:38/km | 5:58 | 5:58/km |
| 7K | 7.000m | 39:45 | 5:41/km | 5:59 | 5:59/km |
| 8K | 8.000m | 44:53 | 5:37/km | 5:08 | 5:08/km |
| 9K | 9.000m | 51:07 | 5:41/km | 6:14 | 6:14/km |
| 10K | 10.000m | 56:41 | 5:40/km | 5:34 | 5:34/km |
| 11K | 11.000m | 1:02:33 | 5:41/km | 5:52 | 5:52/km |
| 12K | 12.000m | 1:08:47 | 5:44/km | 6:14 | 6:14/km |
| 13K | 13.000m | 1:14:47 | 5:45/km | 6:00 | 6:00/km |
| 14K | 14.000m | 1:20:59 | 5:47/km | 6:12 | 6:12/km |
| 15K | 15.000m | 1:26:45 | 5:47/km | 5:46 | 5:46/km |
| 16K | 16.000m | 1:32:52 | 5:48/km | 6:07 | 6:07/km |
| 16.491m | 1:35:40 | 5:48/km | 2:48 | 5:42/km |
Pace
Average pace for fastest three 16K activities are shown for comparison.
Heart Rate
Minimum: 101 bpm
Average: 167 bpm
Maximum: 187 bpm
Cadence
Elevation / Altitude
Minimum: -1m
Average: 3m
Maximum: 17m