Rob Kaper's Training (Interval Run) in Rotterdam

Interval

10m WU, 5x (6m work, 1:30m rest), CD. Work @ 5:30/km, 5:17, 5:34, 5:33, 5:32.

Tempo viel me beetje tegen, wel erg stabiel.

Details

Distance Recorded (GPS)		9.248m
Time (Watch)		52:52
Pace		5:43/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Broken clouds		Clear sky
Temperature		5.6 ℃		4.9 ℃
Feels like		2.1 ℃		2.0 ℃
Wind			N 5.0 km/h		N 3.6 km/h
Humidity		75%		76%
Pressure		1031 hPa		1031 hPa
Dew point		1.6 ℃		1.0 ℃
Cloudiness		75%		0%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:31		5:31/km		191 of 960
1 Mile 1.610m		8:55		5:32/km		181 of 955
Deci Marathon 4.200m		23:17		5:33/km		162 of 940
5K 5.000m		28:03		5:37/km		193 of 910
5 Mile 8.050m		45:21		5:38/km		113 of 646

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:31	5:31/km	5:31	5:31/km
2K	2.000m	11:03	5:32/km	5:32	5:32/km
3K	3.000m	16:43	5:34/km	5:40	5:40/km
4K	4.000m	22:15	5:34/km	5:32	5:32/km
5K	5.000m	28:03	5:37/km	5:48	5:48/km
6K	6.000m	33:43	5:37/km	5:40	5:40/km
7K	7.000m	39:25	5:38/km	5:42	5:42/km
8K	8.000m	45:03	5:38/km	5:38	5:38/km
9K	9.000m	51:09	5:41/km	6:06	6:06/km
	9.248m	52:52	5:43/km	1:43	6:55/km

Pace

Average pace for fastest three 9K activities are shown for comparison.

Heart Rate

Minimum: 94 bpm

Average: 164 bpm

Maximum: 183 bpm

Cadence

Elevation / Altitude

Minimum: -4m

Average: 5m

Maximum: 15m