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

Runnerdam

Core Training

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		Pace	Overall
1K 1.000m	5:56	5:56/km	513 of 947
1 Mile 1.610m	9:33	5:56/km	476 of 943
Deci Marathon 4.200m	24:43	5:53/km	375 of 927
5K 5.000m	30:01	6:00/km	453 of 897
5 Mile 8.050m	48:08	5:59/km	279 of 640
10K 10.000m	1:00:57	6:06/km	270 of 535

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