Rob Kaper's Training (Interval Run) in Rotterdam

Interval

13m warmup, 4x 6m/2m interval, 5m cooldown. En een beetje. Derde 6m niet voluit gegaan.

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Details

Distance Recorded (GPS)		10.049m
Time (Watch)		58:33
Pace		5:50/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Clear sky		Few clouds
Temperature		14.7 ℃		13.9 ℃
Feels like		14.0 ℃		13.3 ℃
Wind			SW 10.0 km/h		SW 9.0 km/h
Humidity		68%		74%
Pressure		1023 hPa		1024 hPa
Dew point		8.9 ℃		9.3 ℃
Cloudiness		9%		20%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Struisenburg
• De Esch
• Kralingse Veer
• Kralingen-Oost

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:38		5:38/km		272 of 996
1 Mile 1.610m		9:03		5:37/km		241 of 991
Deci Marathon 4.200m		23:27		5:35/km		191 of 975
5K 5.000m		27:50		5:34/km		177 of 944
5 Mile 8.050m		46:04		5:43/km		161 of 672
10K 10.000m		58:15		5:50/km		166 of 564

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:38	5:38/km	5:38	5:38/km
2K	2.000m	11:14	5:37/km	5:36	5:36/km
3K	3.000m	16:42	5:34/km	5:28	5:28/km
4K	4.000m	22:22	5:36/km	5:40	5:40/km
5K	5.000m	27:50	5:34/km	5:28	5:28/km
6K	6.000m	33:49	5:38/km	5:59	5:59/km
7K	7.000m	39:50	5:41/km	6:01	6:01/km
8K	8.000m	45:45	5:43/km	5:55	5:55/km
9K	9.000m	52:19	5:49/km	6:34	6:34/km
10K	10.000m	58:15	5:50/km	5:56	5:56/km
	10.049m	58:33	5:50/km	0:18	6:07/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: 98 bpm

Average: 164 bpm

Maximum: 178 bpm

Cadence

Elevation / Altitude

Minimum: -3m

Average: 17m

Maximum: 99m