Rob Kaper's Training (Interval Run) in Rotterdam

Interval plus

10m WU, 6x (4m Z4 + 1m rust) en nog een flink stuk cooldown. Interval stukjes had ik misschien wat meer m'n best moeten doen, anderzijds zijn de extra km's ook welkom.

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Details

Distance Recorded (GPS)		10.200m
Time (Watch)		1:05:30
Pace		6:25/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Overcast clouds		Overcast clouds
Temperature		5.4 ℃		5.1 ℃
Feels like		1.7 ℃		1.1 ℃
Wind			N 5.1 km/h		N 5.7 km/h
Humidity		88%		81%
Pressure		1022 hPa		1022 hPa
Dew point		3.5 ℃		2.1 ℃
Cloudiness		100%		100%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:00		6:00/km		599 of 996
1 Mile 1.610m		9:39		6:00/km		550 of 991
Deci Marathon 4.200m		25:56		6:10/km		619 of 975
5K 5.000m		31:06		6:13/km		617 of 944
5 Mile 8.050m		51:15		6:22/km		479 of 672
10K 10.000m		1:04:09		6:25/km		421 of 564

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	11:47	5:54/km	5:47	5:47/km
3K	3.000m	18:06	6:02/km	6:19	6:19/km
4K	4.000m	24:37	6:09/km	6:31	6:31/km
5K	5.000m	31:06	6:13/km	6:29	6:29/km
6K	6.000m	37:23	6:14/km	6:17	6:17/km
7K	7.000m	44:51	6:24/km	7:28	7:28/km
8K	8.000m	50:56	6:22/km	6:05	6:05/km
9K	9.000m	57:47	6:25/km	6:51	6:51/km
10K	10.000m	1:04:09	6:25/km	6:22	6:22/km
	10.200m	1:05:30	6:25/km	1:21	6:45/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: 83 bpm

Average: 167 bpm

Maximum: 188 bpm

Cadence

Elevation / Altitude

Minimum: 0m

Average: 6m

Maximum: 16m