Rob Kaper's Training (Interval Run) in Rotterdam
Tuesday 1 March 2022, 20:39 Rotterdam, NL
W11D2 - Intervals
Week 11 alweer? Van de 16? Dat gaat geen PR worden 10 april in deze vorm. Anderzijds was dit ook weer niet heel dramatisch met 30k trail in de benen.
8m WU, 3x (10m Z4 + 2m rest), CD. Work @5:37/km, 5:18, 5:20.
Details
Distance Recorded (GPS) | 10.127m | |
Time (Watch) | 59:54 | |
Pace | 5:55/km | |
Shoe | Saucony Endorpin Shift Neon | |
Strava | 6758364826 |
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Overcast clouds | Overcast clouds | |||
Temperature | 6.0 ℃ | 6.2 ℃ | |||
Feels like | 4.1 ℃ | 3.8 ℃ | |||
Wind | NE 2.6 km/h | NE 3.1 km/h | |||
Humidity | 87% | 85% | |||
Pressure | 1027 hPa | 1027 hPa | |||
Dew point | 4.0 ℃ | 3.8 ℃ | |||
Cloudiness | 100% | 100% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Rubroek
- Oud-Crooswijk
- Kralingen-West
- Kralingse Bos
- Kralingen-Oost
- Struisenburg
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:59 | 5:59/km | 493 of 838 | |||
1 Mile 1.610m | 9:21 | 5:48/km | 315 of 833 | |||
Deci Marathon 4.200m | 24:30 | 5:50/km | 286 of 818 | |||
5K 5.000m | 28:45 | 5:45/km | 233 of 793 | |||
5 Mile 8.050m | 47:14 | 5:52/km | 184 of 568 | |||
10K 10.000m | 59:02 | 5:54/km | 170 of 473 |
Watch Splits
Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
---|---|---|---|---|---|
1K | 1.000m | 5:59 | 5:59/km | 5:59 | 5:59/km |
2K | 2.000m | 11:46 | 5:53/km | 5:47 | 5:47/km |
3K | 3.000m | 17:10 | 5:43/km | 5:24 | 5:24/km |
4K | 4.000m | 23:31 | 5:53/km | 6:21 | 6:21/km |
5K | 5.000m | 28:45 | 5:45/km | 5:14 | 5:14/km |
6K | 6.000m | 35:02 | 5:50/km | 6:17 | 6:17/km |
7K | 7.000m | 40:21 | 5:46/km | 5:19 | 5:19/km |
8K | 8.000m | 46:57 | 5:52/km | 6:36 | 6:36/km |
9K | 9.000m | 52:49 | 5:52/km | 5:52 | 5:52/km |
10K | 10.000m | 59:02 | 5:54/km | 6:13 | 6:13/km |
10.127m | 59:54 | 5:55/km | 0:52 | 6:49/km |
Pace
Average pace for fastest three 10K activities are shown for comparison.
Heart Rate
Average: 156 bpm
Maximum: 186 bpm
Minimum: 86 bpm