Rob Kaper's Training (Interval Run) in Rotterdam

Wednesday 31 March 2021, 20:18

Rotterdam, NL

Interval

10m WU, 3x (8m work + 2m rest), ~15m CD.

Interval zelf ging nog wel (5:31/km, 5:59🚦en 5:37), ondanks de warmte en 8 minuten (!) work steps. Eenmaal afgeremd bij de cooldown was het niet meer leuk.

Details

Distance Recorded (GPS)		9.126m
Time (Watch)		55:56
Pace		6:08/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

	Start		Finish
Description		Clear sky		Clear sky
Temperature	18.4 ℃		16.6 ℃
Feels like	17.5 ℃		15.7 ℃
Wind		NW 1.0 km/h		NW 1.0 km/h
Humidity	47%		56%
Pressure	1020 hPa		1020 hPa
Dew point	6.9 ℃		7.8 ℃
Cloudiness	0%		0%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

Stadsdriehoek
Struisenburg
De Esch
Kralingen-Oost
Kralingse Bos
Kralingen-West
Oud-Crooswijk
Rubroek

Milestones

Distance		Pace	Overall
1K 1.000m	5:42	5:42/km	327 of 996
1 Mile 1.610m	9:18	5:47/km	358 of 991
Deci Marathon 4.200m	23:59	5:43/km	274 of 975
5K 5.000m	29:16	5:51/km	355 of 944
5 Mile 8.050m	48:32	6:02/km	312 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:42	5:42/km	5:42	5:42/km
2K	2.000m	11:28	5:44/km	5:46	5:46/km
3K	3.000m	16:57	5:39/km	5:29	5:29/km
4K	4.000m	22:57	5:44/km	6:00	6:00/km
5K	5.000m	29:16	5:51/km	6:19	6:19/km
6K	6.000m	35:03	5:51/km	5:47	5:47/km
7K	7.000m	41:11	5:53/km	6:08	6:08/km
8K	8.000m	48:10	6:01/km	6:59	6:59/km
9K	9.000m	54:45	6:05/km	6:35	6:35/km
	9.126m	55:56	6:08/km	1:11	9:23/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: 82 bpm

Average: 160 bpm

Maximum: 183 bpm

Cadence

Elevation / Altitude

Minimum: -3m

Average: 3m

Maximum: 12m