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. ๐
Details
| Distance Recorded (GPS) | 10.010m | |
| Time (Watch) | 1:02:31 | |
| Pace | 6:15/km | |
| Shoe | Saucony Endorpin Speed Neon |
Badges Earned
Runnerdam
Run around the Clock
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Clear sky | |||
| Temperature | 19.4 โ | 18.8 โ | |||
| Feels like | 19.8 โ | 19.2 โ | |||
| Wind | S 4.1 km/h | S 4.6 km/h | |||
| Humidity | 91% | 93% | |||
| Pressure | 1011 hPa | 1012 hPa | |||
| Dew point | 17.9 โ | 17.6 โ | |||
| Cloudiness | 1% | 3% | |||
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 | 722 of 996 | |||
| 1 Mile 1.610m | 10:02 | 6:14/km | 735 of 991 | |||
| Deci Marathon 4.200m | 25:17 | 6:01/km | 503 of 975 | |||
| 5K 5.000m | 30:29 | 6:06/km | 539 of 944 | |||
| 5 Mile 8.050m | 50:03 | 6:13/km | 409 of 672 | |||
| 10K 10.000m | 1:02:28 | 6:15/km | 350 of 564 | |||
Watch Splits
| Name | Distance | Time | Average Pace | ฮ Time | ฮ 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
- 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: 147 bpm
Maximum: 170 bpm
Cadence
Elevation / Altitude
Minimum: -3m
Average: 1m
Maximum: 8m