Rob Kaper's Training (Interval Run) in Rotterdam

Tuesday 30 May 2023, 21:41
Rotterdam, NL

W10D2 - Intervals

15 min warmup, 5x ( 3m gas d'rop + 1:30 rust ), ~25m cooldown zonder te versloffen om het uur en de 10k vol te maken. Oh ja, en om thuis te komen.

De vijf sprintjes gingen op 4:29/km, 4:40, 4:46, 4:41 en 4:44. Lekker tempo, maar ze waren dan ook kort.

Details

Distance Recorded (GPS)10.425m
Time (Watch)1:02:21
Pace5:59/km
ShoeSaucony Endorpin Speed Neon
Strava9171909109

Weather

StartFinish
DescriptionBroken cloudsBroken clouds
Temperature13.5 ℃12.5 ℃
Feels like12.9 ℃12.0 ℃
WindN 4.1 km/hN 3.6 km/h
Humidity77%81%
Pressure1026 hPa1026 hPa
Dew point9.6 ℃9.4 ℃
Cloudiness75%75%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • Kralingen-West
  • Rubroek
  • Oud-Crooswijk
  • Kralingen-Oost
  • Kralingse Bos
  • Nieuw-Crooswijk

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
6:376:37/km742 of 824
1 Mile
1.610m
10:276:29/km723 of 819
Deci Marathon
4.200m
25:126:00/km392 of 804
5K
5.000m
29:515:58/km362 of 779
5 Mile
8.050m
47:435:56/km215 of 558
10K
10.000m
59:345:57/km188 of 464

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m6:376:37/km6:376:37/km
2K2.000m12:596:30/km6:226:22/km
3K3.000m18:006:00/km5:015:01/km
4K4.000m24:166:04/km6:166:16/km
5K5.000m29:515:58/km5:355:35/km
6K6.000m35:205:53/km5:295:29/km
7K7.000m41:435:58/km6:236:23/km
8K8.000m47:265:56/km5:435:43/km
9K9.000m53:235:56/km5:575:57/km
10K10.000m59:345:57/km6:116:11/km
10.425m1:02:215:59/km2:476:33/km

Pace

Average pace for fastest three 10K activities are shown for comparison.

Heart Rate

Average: 140 bpm
Maximum: 165 bpm
Minimum: 82 bpm

Cadence

Altitude