Rob Kaper's Training (Interval Run) in Rotterdam
Tuesday 5 September 2023, 17:31 Rotterdam, NL
W10D2 - Intervals
15m WU, 5x (3:00 + 1:30 rest), CD. Eerste interval verpest door twee minuten stoplicht, twee t/m vijf 4:52/km, 5:16/km, 5:22/km, 4:43/km.
Tegen de dertig graden ☀️🥵 maar vond het gek genoeg stiekem wel meevallen allemaal.
Misschien iets te veel 10Ks gelopen dit jaar want snel en kort lukt wel. Moet echt nog wel even een goede lange duurloop inplannen mocht ik een leuke tijd willen lopen op de halve over anderhalve week. En al helemaal in oktober wanneer er weer hele op het programma staan. 🤔
Details
| Distance Recorded (GPS) | 9.006m | |
| Time (Watch) | 56:30 | |
| Pace | 6:16/km | |
| Shoe | Saucony Endorpin Speed 2 Orange |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Clear sky | |||
| Temperature | 29.7 ℃ | 28.6 ℃ | |||
| Feels like | 30.8 ℃ | 29.8 ℃ | |||
| Wind | E 4.6 km/h | E 4.1 km/h | |||
| Humidity | 51% | 55% | |||
| Pressure | 1017 hPa | 1017 hPa | |||
| Dew point | 18.5 ℃ | 18.7 ℃ | |||
| Cloudiness | 0% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
- Kralingse Bos
- Kralingen-West
- Oud-Crooswijk
- Rubroek
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:03 | 6:03/km | 630 of 961 | |||
| 1 Mile 1.610m | 9:46 | 6:04/km | 585 of 956 | |||
| Deci Marathon 4.200m | 26:20 | 6:16/km | 651 of 941 | |||
| 5K 5.000m | 31:10 | 6:14/km | 601 of 911 | |||
| 5 Mile 8.050m | 49:55 | 6:12/km | 387 of 647 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:03 | 6:03/km | 6:03 | 6:03/km |
| 2K | 2.000m | 12:12 | 6:06/km | 6:09 | 6:09/km |
| 3K | 3.000m | 19:32 | 6:31/km | 7:20 | 7:20/km |
| 4K | 4.000m | 25:13 | 6:18/km | 5:41 | 5:41/km |
| 5K | 5.000m | 31:10 | 6:14/km | 5:57 | 5:57/km |
| 6K | 6.000m | 37:16 | 6:13/km | 6:06 | 6:06/km |
| 7K | 7.000m | 43:51 | 6:16/km | 6:35 | 6:35/km |
| 8K | 8.000m | 49:38 | 6:12/km | 5:47 | 5:47/km |
| 9K | 9.000m | 56:28 | 6:16/km | 6:50 | 6:50/km |
| 9.006m | 56:30 | 6:16/km | 0:2 | 5:33/km |
Pace
Average pace for fastest three 9K activities are shown for comparison.
Heart Rate
Minimum: 81 bpm
Average: 150 bpm
Maximum: 184 bpm
Cadence
Elevation / Altitude
Minimum: -4m
Average: 1m
Maximum: 7m