Rob Kaper's Training (Interval Run) in Rotterdam
Tuesday 26 September 2023, 22:17 Rotterdam, NL
W13D2 - Intervals
15m WU, 3x (1000m + 1:30 rest), 3:00 rest, 3x (1000m + 1:30 rest), CD.
Even wennen weer om in het donker te lopen. Fijnere temperatuur ook, al vrees ik dat de Maas gaat overstromen met al het zweet dat ik heb achtergelaten in Rotterdam vanavond. Op de laatste van de zes na alle intervals netjes rond de 5:00/km gehouden.
Heb het idee dat ik dit jaar meer aan topsnelheid gewonnen heb dan aan uithoudingsvermogen, dus morgen hopelijk tijd en energie voor duurloop want er staan vier halfjes en drie hele op het programma de komende acht weken. 🫣
Details
| Distance Recorded (GPS) | 10.115m | |
| Time (Watch) | 1:00:46 | |
| Pace | 6:00/km | |
| Shoe | Saucony Endorpin Speed Neon |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Broken clouds | Clear sky | |||
| Temperature | 16.8 ℃ | 15.8 ℃ | |||
| Feels like | 16.8 ℃ | 15.7 ℃ | |||
| Wind | S 2.1 km/h | S 2.6 km/h | |||
| Humidity | 85% | 88% | |||
| Pressure | 1019 hPa | 1019 hPa | |||
| Dew point | 14.3 ℃ | 13.8 ℃ | |||
| Cloudiness | 79% | 6% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Kralingen-West
- Oud-Crooswijk
- Kralingse Bos
- Kralingen-Oost
- Rubroek
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:18 | 6:18/km | 813 of 1005 | |||
| 1 Mile 1.610m | 10:00 | 6:13/km | 723 of 1000 | |||
| Deci Marathon 4.200m | 24:50 | 5:55/km | 419 of 984 | |||
| 5K 5.000m | 29:30 | 5:54/km | 393 of 953 | |||
| 5 Mile 8.050m | 47:58 | 5:58/km | 284 of 678 | |||
| 10K 10.000m | 1:00:09 | 6:01/km | 257 of 570 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:18 | 6:18/km | 6:18 | 6:18/km |
| 2K | 2.000m | 12:24 | 6:12/km | 6:06 | 6:06/km |
| 3K | 3.000m | 18:04 | 6:01/km | 5:40 | 5:40/km |
| 4K | 4.000m | 23:49 | 5:57/km | 5:45 | 5:45/km |
| 5K | 5.000m | 29:30 | 5:54/km | 5:41 | 5:41/km |
| 6K | 6.000m | 36:27 | 6:05/km | 6:57 | 6:57/km |
| 7K | 7.000m | 41:51 | 5:59/km | 5:24 | 5:24/km |
| 8K | 8.000m | 47:40 | 5:58/km | 5:49 | 5:49/km |
| 9K | 9.000m | 53:51 | 5:59/km | 6:11 | 6:11/km |
| 10K | 10.000m | 1:00:09 | 6:01/km | 6:18 | 6:18/km |
| 10.115m | 1:00:46 | 6:00/km | 0:37 | 5:22/km |
Pace
Average pace for fastest three 10K activities are shown for comparison.
Heart Rate
Minimum: 83 bpm
Average: 155 bpm
Maximum: 182 bpm
Cadence
Elevation / Altitude
Minimum: -6m
Average: 0m
Maximum: 11m