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

Badges Earned

Rotterdam skyline
Runnerdam
A runner in a dark night with a clock face
Run around the Clock

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/km664 of 921
1 Mile
1.610m
10:026:14/km676 of 916
Deci Marathon
4.200m
25:176:01/km462 of 901
5K
5.000m
30:296:06/km494 of 871
5 Mile
8.050m
50:036:13/km378 of 625
10K
10.000m
1:02:286:15/km321 of 521

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