Rob Kaper's Training (Interval Run) in Schouwen-Duiveland

Interval

10m WU, 6x (5m work + 1m rest). Work @ 5:30/km, 5:33, 5:12, 5:48, 5:55, 5:38. Na 5k iets rustiger aan gedaan dus, mag ook wel na gisteren 22k.

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Details

Distance Recorded (GPS)		8.075m
Time (Watch)		45:17
Pace		5:36/km
Shoe		Saucony Endorpin Speed

Weather

		Start		Finish
Description			Overcast clouds		Overcast clouds
Temperature		9.2 ℃		10.0 ℃
Feels like		7.2 ℃		8.2 ℃
Wind			NW 3.6 km/h		NW 3.6 km/h
Humidity		76%		73%
Pressure		1024 hPa		1024 hPa
Dew point		5.2 ℃		5.4 ℃
Cloudiness		95%		95%

Route

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Cities, Municipalities & Boroughs Visited

Schouwen-Duiveland

• Woonerf
• Burgh-Haamstede

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:10		5:10/km		68 of 996
1 Mile 1.610m		8:29		5:16/km		83 of 991
Deci Marathon 4.200m		23:04		5:30/km		144 of 975
5K 5.000m		27:13		5:27/km		115 of 944
5 Mile 8.050m		45:07		5:36/km		107 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:10	5:10/km	5:10	5:10/km
2K	2.000m	10:38	5:19/km	5:28	5:28/km
3K	3.000m	16:20	5:27/km	5:42	5:42/km
4K	4.000m	22:00	5:30/km	5:40	5:40/km
5K	5.000m	27:13	5:27/km	5:13	5:13/km
6K	6.000m	33:06	5:31/km	5:53	5:53/km
7K	7.000m	39:06	5:35/km	6:00	6:00/km
8K	8.000m	44:50	5:36/km	5:44	5:44/km
	8.075m	45:17	5:36/km	0:27	6:00/km

Pace

• Training (Interval Run) in Schouwen-Duiveland (split pace)
• Training (Interval Run) in Schouwen-Duiveland (average pace)
• Ronde van West 2021 (16 Oct 2021)
• Lelieloop 2023 (29 May 2023)
• Oosterscheldeloop 2024 (30 Mar 2024)

Average pace for fastest three 8K activities are shown for comparison.

Heart Rate

Minimum: 77 bpm

Average: 162 bpm

Maximum: 182 bpm

Cadence

Elevation / Altitude

Minimum: -2m

Average: 6m

Maximum: 20m