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

Runnerdam

A runner in a dark night with a clock face

Run around the Clock

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		Pace	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