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
Pace6:15/km
ShoeSaucony Endorpin Speed Neon
Strava9304094643

Weather

StartFinish
DescriptionClear skyClear sky
Temperature19.1 ℃18.9 ℃
Feels like19.5 ℃19.2 ℃
WindSW 4.1 km/hSW 4.6 km/h
Humidity93%93%
Pressure1011 hPa1011 hPa
Dew point17.9 ℃17.7 ℃
Cloudiness3%1%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • De Esch
  • Kralingen-Oost
  • Kralingse Bos
  • Kralingen-West
  • Oud-Crooswijk

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
6:106:10/km600 of 826
1 Mile
1.610m
10:026:14/km610 of 821
Deci Marathon
4.200m
25:176:01/km408 of 806
5K
5.000m
30:296:06/km438 of 781
5 Mile
8.050m
50:036:13/km335 of 559
10K
10.000m
1:02:286:15/km280 of 465

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m6:106:10/km6:106:10/km
2K2.000m12:286:14/km6:186:18/km
3K3.000m18:116:04/km5:435:43/km
4K4.000m24:096:02/km5:585:58/km
5K5.000m30:296:06/km6:206:20/km
6K6.000m37:486:18/km7:197:19/km
7K7.000m43:416:14/km5:535:53/km
8K8.000m49:506:14/km6:096:09/km
9K9.000m55:496:12/km5:595:59/km
10K10.000m1:02:286:15/km6:396:39/km
10.010m1:02:316:15/km0:35:00/km

Pace

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

Heart Rate

Average: 147 bpm
Maximum: 170 bpm
Minimum: 87 bpm

Cadence

Altitude