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 | 500 of 850 | |||
1 Mile 1.610m | 9:21 | 5:48/km | 321 of 845 | |||
Deci Marathon 4.200m | 24:30 | 5:50/km | 291 of 830 | |||
5K 5.000m | 28:45 | 5:45/km | 237 of 803 | |||
5 Mile 8.050m | 47:14 | 5:52/km | 187 of 575 | |||
10K 10.000m | 59:02 | 5:54/km | 173 of 479 |
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
Minimum: 86 bpm
Average: 156 bpm
Maximum: 186 bpm
Cadence
Elevation / Altitude
Minimum: 0m
Average: 5m
Maximum: 14m