Rob Kaper's Training (Interval Run) in Rotterdam
Wednesday 24 May 2023, 21:59 Rotterdam, NL
W09D3 - Intervals
10m Warmup, 4x (8m run / 2m rest), Cooldown. Interval stukjes @4:42/km, 4:52, 5:03, 4:51. Ging het in de felle zon ook maar zo soepel.
Details
Distance Recorded (GPS) | 10.012m | |
Time (Watch) | 55:53 | |
Pace | 5:35/km | |
Shoe | Saucony Endorpin Speed 2 Orange |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Few clouds | Scattered clouds | |||
Temperature | 13.0 ℃ | 12.1 ℃ | |||
Feels like | 12.2 ℃ | 11.3 ℃ | |||
Wind | N 3.1 km/h | N 2.6 km/h | |||
Humidity | 71% | 75% | |||
Pressure | 1025 hPa | 1025 hPa | |||
Dew point | 7.9 ℃ | 7.8 ℃ | |||
Cloudiness | 20% | 25% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingse Veer
- Kralingen-Oost
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:49 | 5:49/km | 398 of 933 | |||
1 Mile 1.610m | 9:26 | 5:52/km | 411 of 928 | |||
Deci Marathon 4.200m | 22:55 | 5:27/km | 121 of 913 | |||
5K 5.000m | 26:49 | 5:22/km | 78 of 883 | |||
5 Mile 8.050m | 44:00 | 5:28/km | 58 of 632 | |||
10K 10.000m | 55:47 | 5:35/km | 78 of 528 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:49 | 5:49/km | 5:49 | 5:49/km |
2K | 2.000m | 11:22 | 5:41/km | 5:33 | 5:33/km |
3K | 3.000m | 16:04 | 5:21/km | 4:42 | 4:42/km |
4K | 4.000m | 21:56 | 5:29/km | 5:52 | 5:52/km |
5K | 5.000m | 26:49 | 5:22/km | 4:53 | 4:53/km |
6K | 6.000m | 32:51 | 5:29/km | 6:02 | 6:02/km |
7K | 7.000m | 37:55 | 5:25/km | 5:04 | 5:04/km |
8K | 8.000m | 43:46 | 5:28/km | 5:51 | 5:51/km |
9K | 9.000m | 49:12 | 5:28/km | 5:26 | 5:26/km |
10K | 10.000m | 55:47 | 5:35/km | 6:35 | 6:35/km |
10.012m | 55:53 | 5:35/km | 0:6 | 8:20/km |
Pace
Average pace for fastest three 10K activities are shown for comparison.
Heart Rate
Minimum: 86 bpm
Average: 155 bpm
Maximum: 187 bpm
Cadence
Elevation / Altitude
Minimum: -2m
Average: 4m
Maximum: 12m