Rob Kaper's Training (Interval Run) in Rotterdam

Interval

10m warmup, 5x (5m run/1m rest), 20m cooldown.

Gemiddelde was wat sneller geweest als de cooldown niet zo lang zou zijn maar moest rondje aanpassen vanwege open brug. 😂

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Details

Distance Recorded (GPS)		10.312m
Time (Watch)		1:02:53
Pace		6:06/km
Shoe		Saucony Endorpin Speed

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Clear sky		Clear sky
Temperature		5.1 ℃		4.4 ℃
Feels like		5.1 ℃		4.4 ℃
Wind			SW 1.0 km/h		SW 1.0 km/h
Humidity		92%		97%
Pressure		1037 hPa		1038 hPa
Dew point		3.9 ℃		3.9 ℃
Cloudiness		0%		0%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:32		5:32/km		209 of 996
1 Mile 1.610m		9:17		5:46/km		347 of 991
Deci Marathon 4.200m		23:38		5:38/km		217 of 975
5K 5.000m		28:13		5:39/km		226 of 944
5 Mile 8.050m		47:18		5:53/km		232 of 672
10K 10.000m		1:00:41		6:04/km		267 of 564

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:32	5:32/km	5:32	5:32/km
2K	2.000m	11:23	5:42/km	5:51	5:51/km
3K	3.000m	16:50	5:37/km	5:27	5:27/km
4K	4.000m	22:30	5:38/km	5:40	5:40/km
5K	5.000m	28:13	5:39/km	5:43	5:43/km
6K	6.000m	33:58	5:40/km	5:45	5:45/km
7K	7.000m	39:46	5:41/km	5:48	5:48/km
8K	8.000m	46:55	5:52/km	7:09	7:09/km
9K	9.000m	53:58	6:00/km	7:03	7:03/km
10K	10.000m	1:00:41	6:04/km	6:43	6:43/km
	10.312m	1:02:53	6:06/km	2:12	7:03/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: 67 bpm

Average: 165 bpm

Maximum: 185 bpm

Cadence

Elevation / Altitude

Minimum: -21m

Average: -15m

Maximum: -7m