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 | |
| Pace | 5:54/km | |
| Shoe | Adidas Adizero Adios Pro 3 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light rain | Light rain | |||
| Temperature | 11.0 ℃ | 11.7 ℃ | |||
| Feels like | 10.7 ℃ | 11.3 ℃ | |||
| Wind | S 6.7 km/h | S 8.2 km/h | |||
| Humidity | 96% | 92% | |||
| Pressure | 1002 hPa | 1002 hPa | |||
| Dew point | 10.4 ℃ | 10.4 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Veer
- Prins Alexander
- Kralingen-West
Capelle aan den IJssel
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:27 | 5:27/km | 156 of 945 | |||
| 1 Mile 1.610m | 8:53 | 5:31/km | 167 of 941 | |||
| Deci Marathon 4.200m | 23:22 | 5:34/km | 170 of 925 | |||
| 5K 5.000m | 28:10 | 5:38/km | 204 of 895 | |||
| 5 Mile 8.050m | 45:41 | 5:40/km | 132 of 638 | |||
| 10K 10.000m | 57:00 | 5:42/km | 115 of 533 | |||
| Quarter Marathon 10.550m | 1:00:34 | 5:44/km | 76 of 401 | |||
| 15K 15.000m | 1:27:36 | 5:50/km | 72 of 266 | |||
| 10 Mile 16.100m | 1:34:45 | 5:53/km | 65 of 215 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:27 | 5:27/km | 5:27 | 5:27/km |
| 2K | 2.000m | 11:07 | 5:34/km | 5:40 | 5:40/km |
| 3K | 3.000m | 16:37 | 5:32/km | 5:30 | 5:30/km |
| 4K | 4.000m | 22:20 | 5:35/km | 5:43 | 5:43/km |
| 5K | 5.000m | 28:10 | 5:38/km | 5:50 | 5:50/km |
| 6K | 6.000m | 33:02 | 5:30/km | 4:52 | 4:52/km |
| 7K | 7.000m | 39:42 | 5:40/km | 6:40 | 6:40/km |
| 8K | 8.000m | 45:26 | 5:41/km | 5:44 | 5:44/km |
| 9K | 9.000m | 51:01 | 5:40/km | 5:35 | 5:35/km |
| 10K | 10.000m | 57:00 | 5:42/km | 5:59 | 5:59/km |
| 11K | 11.000m | 1:03:30 | 5:46/km | 6:30 | 6:30/km |
| 12K | 12.000m | 1:09:20 | 5:47/km | 5:50 | 5:50/km |
| 13K | 13.000m | 1:15:43 | 5:49/km | 6:23 | 6:23/km |
| 14K | 14.000m | 1:21:49 | 5:51/km | 6:06 | 6:06/km |
| 15K | 15.000m | 1:27:36 | 5:50/km | 5:47 | 5:47/km |
| 16K | 16.000m | 1:33:47 | 5:52/km | 6:11 | 6:11/km |
| 16.255m | 1:35:56 | 5:54/km | 2:09 | 8:26/km |
Pace
Average pace for fastest three 16K activities are shown for comparison.
Heart Rate
Minimum: 90 bpm
Average: 157 bpm
Maximum: 183 bpm
Cadence
Elevation / Altitude
Minimum: -5m
Average: 3m
Maximum: 16m