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
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Few 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 | 1026 hPa | 1026 hPa | |||
| Dew point | 7.9 ℃ | 7.8 ℃ | |||
| Cloudiness | 10% | 21% | |||
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 | 431 of 996 | |||
| 1 Mile 1.610m | 9:26 | 5:52/km | 444 of 991 | |||
| Deci Marathon 4.200m | 22:55 | 5:27/km | 134 of 975 | |||
| 5K 5.000m | 26:49 | 5:22/km | 89 of 944 | |||
| 5 Mile 8.050m | 44:00 | 5:28/km | 63 of 672 | |||
| 10K 10.000m | 55:47 | 5:35/km | 86 of 564 | |||
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
- 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: 86 bpm
Average: 155 bpm
Maximum: 186 bpm
Cadence
Elevation / Altitude
Minimum: -2m
Average: 4m
Maximum: 12m