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/km641 of 877
1 Mile
1.610m
10:026:14/km649 of 872
Deci Marathon
4.200m
25:176:01/km443 of 857
5K
5.000m
30:296:06/km472 of 829
5 Mile
8.050m
50:036:13/km362 of 592
10K
10.000m
1:02:286:15/km305 of 494

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

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

Cadence

Elevation / Altitude

Minimum: -3m
Average: 1m
Maximum: 8m