Rob Kaper's Training (Interval Run) in Rotterdam
Wednesday 3 August 2022, 21:48 Rotterdam, NL
W07D3 - Intervals
15m WU, 6x (1km / 1:30 rest), 5m CD. Work @5:11/km, 5:29, 5:26, 5:23, 5:42🚦, 5:41🚦.
Lang geleden dat ik me kon motiveren voor intervallen. Ook lang geleden dat ik er de longen voor had.
Details
Distance Recorded (GPS) | 10.027m | |
Time (Watch) | 1:01:12 | |
Pace | 6:06/km | |
Shoe | Saucony Endorpin Speed 2 Orange |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Overcast clouds | Overcast clouds | |||
Temperature | 21.9 ℃ | 23.1 ℃ | |||
Feels like | 22.1 ℃ | 23.3 ℃ | |||
Wind | N 1.0 km/h | N 1.5 km/h | |||
Humidity | 73% | 71% | |||
Pressure | 1013 hPa | 1013 hPa | |||
Dew point | 16.9 ℃ | 17.5 ℃ | |||
Cloudiness | 91% | 93% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Cool
- Centrum
- Nieuwe Werk
- Dijkzigt
- Delfshaven
- CS-Kwartier
- Rubroek
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:56 | 5:56/km | 524 of 961 | |||
1 Mile 1.610m | 9:33 | 5:56/km | 487 of 956 | |||
Deci Marathon 4.200m | 24:43 | 5:53/km | 383 of 941 | |||
5K 5.000m | 30:01 | 6:00/km | 463 of 911 | |||
5 Mile 8.050m | 48:08 | 5:59/km | 282 of 647 | |||
10K 10.000m | 1:00:57 | 6:06/km | 274 of 543 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:56 | 5:56/km | 5:56 | 5:56/km |
2K | 2.000m | 11:56 | 5:58/km | 6:00 | 6:00/km |
3K | 3.000m | 17:46 | 5:55/km | 5:50 | 5:50/km |
4K | 4.000m | 23:42 | 5:56/km | 5:56 | 5:56/km |
5K | 5.000m | 30:01 | 6:00/km | 6:19 | 6:19/km |
6K | 6.000m | 35:59 | 6:00/km | 5:58 | 5:58/km |
7K | 7.000m | 41:51 | 5:59/km | 5:52 | 5:52/km |
8K | 8.000m | 47:53 | 5:59/km | 6:02 | 6:02/km |
9K | 9.000m | 54:19 | 6:02/km | 6:26 | 6:26/km |
10K | 10.000m | 1:00:57 | 6:06/km | 6:38 | 6:38/km |
10.027m | 1:01:12 | 6:06/km | 0:15 | 9:16/km |
Pace
Average pace for fastest three 10K activities are shown for comparison.
Heart Rate
Minimum: 79 bpm
Average: 160 bpm
Maximum: 194 bpm
Cadence
Elevation / Altitude
Minimum: -1m
Average: 3m
Maximum: 12m