Rob Kaper's Training (Interval Run) in Rotterdam

Elfde van de Elfde Carnaval uh nee Interval 🥳

10m warmup, 2x (10m run + 2m rest), ~15m cooldown.

Wanneer zijn er weer officiële runs? Ik wil wel eens een vijfje proberen in deze schoenen...

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Details

Distance Recorded (GPS)		9.163m
Time (Watch)		52:29
Pace		5:44/km
Shoe		Saucony Endorpin Speed

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Clear sky		Overcast clouds
Temperature		11.6 ℃		11.7 ℃
Feels like		11.1 ℃		11.2 ℃
Wind			S 4.1 km/h		S 5.1 km/h
Humidity		90%		90%
Pressure		1019 hPa		1018 hPa
Dew point		10.0 ℃		10.1 ℃
Cloudiness		0%		100%

Route

+–

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i

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Struisenburg
• Kralingen-West
• Kralingen-Oost
• Prins Alexander
• De Esch

Capelle aan den IJssel

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:00		6:00/km		598 of 996
1 Mile 1.610m		9:14		5:44/km		324 of 991
Deci Marathon 4.200m		23:04		5:30/km		143 of 975
5K 5.000m		27:02		5:24/km		105 of 944
5 Mile 8.050m		45:25		5:39/km		125 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:00	6:00/km	6:00	6:00/km
2K	2.000m	11:25	5:43/km	5:25	5:25/km
3K	3.000m	16:18	5:26/km	4:53	4:53/km
4K	4.000m	21:57	5:29/km	5:39	5:39/km
5K	5.000m	27:02	5:24/km	5:05	5:05/km
6K	6.000m	32:34	5:26/km	5:32	5:32/km
7K	7.000m	39:11	5:36/km	6:37	6:37/km
8K	8.000m	45:13	5:39/km	6:02	6:02/km
9K	9.000m	51:13	5:41/km	6:00	6:00/km
	9.163m	52:29	5:44/km	1:16	7:46/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 9K activities are shown for comparison.

Heart Rate

Minimum: 103 bpm

Average: 166 bpm

Maximum: 184 bpm

Cadence

Elevation / Altitude

Minimum: -4m

Average: 0m

Maximum: 6m