Rob Kaper's Training (Interval Run) in Rotterdam

Interval Training+

45m warmup/interval/cooldown zoals Polar voorschreef plus iets meer want het was nog minstens 3km naar huis.

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Details

Distance Recorded (GPS)		10.106m
Time (Watch)		1:09:45
Pace		6:54/km
Shoe		ASICS Gel-Pulse 10

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Overcast clouds		Overcast clouds
Temperature		11.3 ℃		10.6 ℃
Feels like		10.5 ℃		9.8 ℃
Wind			N 3.6 km/h		N 2.6 km/h
Humidity		80%		80%
Pressure		1023 hPa		1022 hPa
Dew point		7.9 ℃		7.3 ℃
Cloudiness		100%		100%

Route

+–

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Rubroek
• Oud-Crooswijk
• Nieuw-Crooswijk
• Kralingen-West
• Kralingse Bos
• Kralingen-Oost

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		7:21		7:21/km		966 of 996
1 Mile 1.610m		11:42		7:16/km		962 of 991
Deci Marathon 4.200m		28:16		6:44/km		883 of 975
5K 5.000m		33:51		6:46/km		856 of 944
5 Mile 8.050m		56:01		6:58/km		621 of 672
10K 10.000m		1:08:46		6:53/km		511 of 564

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	7:21	7:21/km	7:21	7:21/km
2K	2.000m	13:57	6:59/km	6:36	6:36/km
3K	3.000m	20:25	6:48/km	6:28	6:28/km
4K	4.000m	27:02	6:46/km	6:37	6:37/km
5K	5.000m	33:51	6:46/km	6:49	6:49/km
6K	6.000m	40:52	6:49/km	7:01	7:01/km
7K	7.000m	49:06	7:01/km	8:14	8:14/km
8K	8.000m	55:44	6:58/km	6:38	6:38/km
9K	9.000m	1:02:50	6:59/km	7:06	7:06/km
10K	10.000m	1:08:46	6:53/km	5:56	5:56/km
	10.106m	1:09:45	6:54/km	0:59	9:17/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: 99 bpm

Average: 161 bpm

Maximum: 185 bpm

Cadence

Elevation / Altitude

Minimum: -8m

Average: 2m

Maximum: 31m