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 | |
Strava | 9304094643 |
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 | 644 of 882 | |||
1 Mile 1.610m | 10:02 | 6:14/km | 652 of 877 | |||
Deci Marathon 4.200m | 25:17 | 6:01/km | 446 of 862 | |||
5K 5.000m | 30:29 | 6:06/km | 475 of 834 | |||
5 Mile 8.050m | 50:03 | 6:13/km | 365 of 596 | |||
10K 10.000m | 1:02:28 | 6:15/km | 308 of 498 |
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