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
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Broken clouds | Clear sky | |||
Temperature | 16.9 ℃ | 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 | 69% | 3% |
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 | 780 of 968 | |||
1 Mile 1.610m | 10:00 | 6:13/km | 698 of 963 | |||
Deci Marathon 4.200m | 24:50 | 5:55/km | 407 of 948 | |||
5K 5.000m | 29:30 | 5:54/km | 381 of 918 | |||
5 Mile 8.050m | 47:58 | 5:58/km | 274 of 653 | |||
10K 10.000m | 1:00:09 | 6:01/km | 248 of 548 |
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
- Training (Interval Run) in Rotterdam (split pace)
- Training (Interval Run) in Rotterdam (average pace)
- Ronde van West 2021 (16 Oct 2021)
- Lelieloop 2023 (29 May 2023)
- Oosterscheldeloop 2024 (30 Mar 2024)
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