Rob Kaper's Training (Interval Run) in Rotterdam

Saturday 28 January 2023, 12:32
Rotterdam, NL

W05D6 - Intervals

10m WU, 6x (5m Z4 + 1m rest), 10m CD
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Details

Distance Recorded (GPS)9.505m
Time (Watch)55:53
Pace5:53/km
ShoeSaucony Endorpin Speed Neon

Badges Earned

Rotterdam skyline
Runnerdam

Weather

StartFinish
DescriptionClear skyClear sky
Temperature4.6 ℃5.0 ℃
Feels like3.5 ℃5.0 ℃
WindS 1.5 km/hS 1.0 km/h
Humidity73%72%
Pressure1031 hPa1031 hPa
Dew point0.2 ℃0.4 ℃
Cloudiness0%0%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • De Esch
  • Kralingen-Oost
  • Kralingse Veer
  • Kralingen-West

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:575:57/km553 of 996
1 Mile
1.610m
9:436:02/km580 of 991
Deci Marathon
4.200m
24:435:53/km397 of 975
5K
5.000m
29:405:56/km416 of 944
5 Mile
8.050m
47:055:51/km214 of 672

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:575:57/km5:575:57/km
2K2.000m11:535:57/km5:565:56/km
3K3.000m17:425:54/km5:495:49/km
4K4.000m23:345:54/km5:525:52/km
5K5.000m29:405:56/km6:066:06/km
6K6.000m35:305:55/km5:505:50/km
7K7.000m41:155:54/km5:455:45/km
8K8.000m46:475:51/km5:325:32/km
9K9.000m52:505:52/km6:036:03/km
9.505m55:535:53/km3:036:02/km

Pace

0k1k2k3k4k5k6k7k8k9kF4:304:455:005:155:305:456:006:15
  • Training (Interval Run) in Rotterdam (split pace)
  • Training (Interval Run) in Rotterdam (average pace)
  • Ronde van West 2021 (16 Oct 2021)
  • Lelieloop 2023 (29 May 2023)
  • Oosterscheldeloop 2024 (30 Mar 2024)

Average pace for fastest three 9K activities are shown for comparison.

Heart Rate

0:000:050:100:150:200:250:300:350:400:450:500:556585105115125135145155165175185195
Minimum: 86 bpm
Average: 155 bpm
Maximum: 184 bpm

Cadence

0:000:050:100:150:200:250:300:350:400:450:500:55507090110

Elevation / Altitude

0:000:050:100:150:200:250:300:350:400:450:500:55-50050
Minimum: -2m
Average: 6m
Maximum: 18m