Rob Kaper's Training (Interval Run) in Rotterdam
Tuesday 25 April 2023, 20:55 Rotterdam, NL
W05D2 - Intervals
10m WU, 5x (6m Z4 + 1:30 rest), cooldown vijf plus minuutjes om de tien vol te maken.
Details
| Distance Recorded (GPS) | 10.008m | |
| Time (Watch) | 57:29 | |
| Pace | 5:45/km | |
| Shoe | Nike Pegasus 39 FlyEase |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Few clouds | |||
| Temperature | 6.5 ℃ | 5.6 ℃ | |||
| Feels like | 4.6 ℃ | 4.0 ℃ | |||
| Wind | N 2.6 km/h | N 2.1 km/h | |||
| Humidity | 71% | 74% | |||
| Pressure | 1019 hPa | 1019 hPa | |||
| Dew point | 1.6 ℃ | 1.3 ℃ | |||
| Cloudiness | 7% | 20% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingse Veer
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:31 | 5:31/km | 200 of 996 | |||
| 1 Mile 1.610m | 9:05 | 5:39/km | 259 of 991 | |||
| Deci Marathon 4.200m | 22:34 | 5:22/km | 99 of 975 | |||
| 5K 5.000m | 27:21 | 5:28/km | 124 of 944 | |||
| 5 Mile 8.050m | 44:27 | 5:31/km | 80 of 672 | |||
| 10K 10.000m | 57:26 | 5:45/km | 147 of 564 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:31 | 5:31/km | 5:31 | 5:31/km |
| 2K | 2.000m | 11:07 | 5:34/km | 5:36 | 5:36/km |
| 3K | 3.000m | 15:57 | 5:19/km | 4:50 | 4:50/km |
| 4K | 4.000m | 21:37 | 5:24/km | 5:40 | 5:40/km |
| 5K | 5.000m | 27:21 | 5:28/km | 5:44 | 5:44/km |
| 6K | 6.000m | 33:02 | 5:30/km | 5:41 | 5:41/km |
| 7K | 7.000m | 38:10 | 5:27/km | 5:08 | 5:08/km |
| 8K | 8.000m | 44:12 | 5:32/km | 6:02 | 6:02/km |
| 9K | 9.000m | 50:48 | 5:39/km | 6:36 | 6:36/km |
| 10K | 10.000m | 57:26 | 5:45/km | 6:38 | 6:38/km |
| 10.008m | 57:29 | 5:45/km | 0:3 | 6:15/km |
Pace
- 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 10K activities are shown for comparison.
Heart Rate
Minimum: 77 bpm
Average: 149 bpm
Maximum: 168 bpm
Cadence
Elevation / Altitude
Minimum: 0m
Average: 8m
Maximum: 20m