Rob Kaper's Training (Interval Run) in Rotterdam
Tuesday 20 June 2023, 23:30 Rotterdam, NL
W23D2 - Intervals
15m WU, 3x (1km Z4 + 1:30 rust), 3:00 rust, 3x (1km Z4 + 1:30 rust).
Lijf en longen nog wat onwennig na vijf dagen booze en acht dagen roken, maar de benen voelen redelijk uitgerust. Die tien mijl morgen wordt geen toptijd maar heb het festivalleven redelijk overleefd. 😉
Details
Distance Recorded (GPS) | 10.010m | |
Time (Watch) | 1:02:31 | |
Pace | 6:15/km | |
Shoe | Saucony Endorpin Speed Neon |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Clear sky | Clear sky | |||
Temperature | 19.1 ℃ | 18.9 ℃ | |||
Feels like | 19.5 ℃ | 19.2 ℃ | |||
Wind | SW 4.1 km/h | SW 4.6 km/h | |||
Humidity | 93% | 93% | |||
Pressure | 1011 hPa | 1011 hPa | |||
Dew point | 17.9 ℃ | 17.7 ℃ | |||
Cloudiness | 3% | 1% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Bos
- Kralingen-West
- Oud-Crooswijk
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 6:10 | 6:10/km | 696 of 960 | |||
1 Mile 1.610m | 10:02 | 6:14/km | 708 of 955 | |||
Deci Marathon 4.200m | 25:17 | 6:01/km | 488 of 940 | |||
5K 5.000m | 30:29 | 6:06/km | 520 of 910 | |||
5 Mile 8.050m | 50:03 | 6:13/km | 392 of 646 | |||
10K 10.000m | 1:02:28 | 6:15/km | 335 of 542 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 6:10 | 6:10/km | 6:10 | 6:10/km |
2K | 2.000m | 12:28 | 6:14/km | 6:18 | 6:18/km |
3K | 3.000m | 18:11 | 6:04/km | 5:43 | 5:43/km |
4K | 4.000m | 24:09 | 6:02/km | 5:58 | 5:58/km |
5K | 5.000m | 30:29 | 6:06/km | 6:20 | 6:20/km |
6K | 6.000m | 37:48 | 6:18/km | 7:19 | 7:19/km |
7K | 7.000m | 43:41 | 6:14/km | 5:53 | 5:53/km |
8K | 8.000m | 49:50 | 6:14/km | 6:09 | 6:09/km |
9K | 9.000m | 55:49 | 6:12/km | 5:59 | 5:59/km |
10K | 10.000m | 1:02:28 | 6:15/km | 6:39 | 6:39/km |
10.010m | 1:02:31 | 6:15/km | 0:3 | 5:00/km |
Pace
Average pace for fastest three 10K activities are shown for comparison.
Heart Rate
Minimum: 87 bpm
Average: 147 bpm
Maximum: 170 bpm
Cadence
Elevation / Altitude
Minimum: -3m
Average: 1m
Maximum: 8m