Rob Kaper's Training (Interval Run) in Rotterdam

Wednesday 22 March 2023, 19:39
Rotterdam, NL

W13D3 - Intervals

15m WU, 3x (1km 10K tempo+ 1:30 rest), 3:00 rest, 3x (1km 10K tempo+ 1:30 rest), ~30m CD.

Was heerlijk interval weer, alle zes stukjes tempo netjes onder de 5:00/km kunnen houden. Wel op nieuwe race schoenen, dat zal ook geholpen hebben.

Details

Distance Recorded (GPS)16.255m
Time (Watch)1:35:56
Pace5:54/km
ShoeAdidas Adizero Adios Pro 3
Strava8760333547

Weather

StartFinish
DescriptionLight rainLight rain
Temperature11.0 ℃11.7 ℃
Feels like10.7 ℃11.3 ℃
WindS 6.7 km/hS 8.2 km/h
Humidity96%92%
Pressure1002 hPa1002 hPa
Dew point10.4 ℃10.4 ℃
Cloudiness100%100%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

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

Capelle aan den IJssel

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:275:27/km131 of 824
1 Mile
1.610m
8:535:31/km138 of 819
Deci Marathon
4.200m
23:225:34/km141 of 804
5K
5.000m
28:105:38/km173 of 779
5 Mile
8.050m
45:415:40/km111 of 558
10K
10.000m
57:005:42/km94 of 464
Quarter Marathon
10.550m
1:00:345:44/km66 of 352
15K
15.000m
1:27:365:50/km62 of 226
10 Mile
16.100m
1:34:455:53/km57 of 185

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:275:27/km5:275:27/km
2K2.000m11:075:34/km5:405:40/km
3K3.000m16:375:32/km5:305:30/km
4K4.000m22:205:35/km5:435:43/km
5K5.000m28:105:38/km5:505:50/km
6K6.000m33:025:30/km4:524:52/km
7K7.000m39:425:40/km6:406:40/km
8K8.000m45:265:41/km5:445:44/km
9K9.000m51:015:40/km5:355:35/km
10K10.000m57:005:42/km5:595:59/km
11K11.000m1:03:305:46/km6:306:30/km
12K12.000m1:09:205:47/km5:505:50/km
13K13.000m1:15:435:49/km6:236:23/km
14K14.000m1:21:495:51/km6:066:06/km
15K15.000m1:27:365:50/km5:475:47/km
16K16.000m1:33:475:52/km6:116:11/km
16.255m1:35:565:54/km2:098:26/km

Pace

Average pace for fastest three 16K activities are shown for comparison.

Heart Rate

Average: 157 bpm
Maximum: 183 bpm
Minimum: 90 bpm

Cadence

Altitude