Rob Kaper's Training (Interval Run) in Rotterdam
Saturday 22 April 2023, 15:39 Rotterdam, NL
W04D6 - Intervals
10m WU, 3x (10m Z4 + 2m rest), CD. Iets te lang rondje gepland dus veel te lange cooldown door de ijskoude miezer. Morgen hopelijk weer vlammen 🔥.
Details
| Distance Recorded (GPS) | 13.405m | |
| Time (Watch) | 1:22:12 | |
| Pace | 6:08/km | |
| Shoe | Nike Pegasus 39 FlyEase |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Drizzle | |||
| Temperature | 10.4 ℃ | 9.9 ℃ | |||
| Feels like | 9.9 ℃ | 8.4 ℃ | |||
| Wind | N 1.0 km/h | N 3.1 km/h | |||
| Humidity | 93% | 91% | |||
| Pressure | 1006 hPa | 1006 hPa | |||
| Dew point | 9.3 ℃ | 8.5 ℃ | |||
| Cloudiness | 100% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Kralingen-West
- Struisenburg
- Kralingen-Oost
- Prins Alexander
- De Esch
Capelle aan den IJssel
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:16 | 6:16/km | 743 of 945 | |||
| 1 Mile 1.610m | 10:29 | 6:31/km | 828 of 941 | |||
| Deci Marathon 4.200m | 25:07 | 5:59/km | 437 of 925 | |||
| 5K 5.000m | 29:25 | 5:53/km | 350 of 895 | |||
| 5 Mile 8.050m | 48:08 | 5:59/km | 279 of 638 | |||
| 10K 10.000m | 59:43 | 5:58/km | 229 of 533 | |||
| Quarter Marathon 10.550m | 1:04:09 | 6:05/km | 167 of 401 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:16 | 6:16/km | 6:16 | 6:16/km |
| 2K | 2.000m | 12:27 | 6:14/km | 6:11 | 6:11/km |
| 3K | 3.000m | 17:48 | 5:56/km | 5:21 | 5:21/km |
| 4K | 4.000m | 24:02 | 6:01/km | 6:14 | 6:14/km |
| 5K | 5.000m | 29:25 | 5:53/km | 5:23 | 5:23/km |
| 6K | 6.000m | 35:39 | 5:57/km | 6:14 | 6:14/km |
| 7K | 7.000m | 41:05 | 5:52/km | 5:26 | 5:26/km |
| 8K | 8.000m | 47:49 | 5:59/km | 6:44 | 6:44/km |
| 9K | 9.000m | 53:49 | 5:59/km | 6:00 | 6:00/km |
| 10K | 10.000m | 59:43 | 5:58/km | 5:54 | 5:54/km |
| 11K | 11.000m | 1:06:55 | 6:05/km | 7:12 | 7:12/km |
| 12K | 12.000m | 1:13:32 | 6:08/km | 6:37 | 6:37/km |
| 13K | 13.000m | 1:19:46 | 6:08/km | 6:14 | 6:14/km |
| 13.405m | 1:22:12 | 6:08/km | 2:26 | 6:00/km |
Pace
Average pace for fastest three 13K activities are shown for comparison.
Heart Rate
Minimum: 89 bpm
Average: 160 bpm
Maximum: 186 bpm
Cadence
Elevation / Altitude
Minimum: -1m
Average: 4m
Maximum: 13m