Rob Kaper's Training (Interval Run) in Rotterdam

Interval

Wind, maar niet zo erg als 's middags. Was even bang voor stortbui maar op een minuutje miezer en liter zweet na droog.

10m WU, 3x (10m work + 1:30 rest). Work @5:24, 5:49🚦, 5:16.

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Details

Distance Recorded (GPS)		8.180m
Time (Watch)		46:20
Pace		5:40/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Light rain		Light rain
Temperature		7.8 ℃		7.5 ℃
Feels like		3.9 ℃		3.9 ℃
Wind			W 7.7 km/h		W 6.7 km/h
Humidity		82%		81%
Pressure		1000 hPa		1000 hPa
Dew point		4.9 ℃		4.5 ℃
Cloudiness		75%		40%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Centrum
• Nieuwe Werk
• Dijkzigt
• Cool
• Rubroek

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:47		5:47/km		406 of 996
1 Mile 1.610m		9:24		5:50/km		414 of 991
Deci Marathon 4.200m		23:44		5:39/km		238 of 975
5K 5.000m		28:08		5:38/km		214 of 944
5 Mile 8.050m		45:27		5:39/km		133 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:47	5:47/km	5:47	5:47/km
2K	2.000m	11:33	5:47/km	5:46	5:46/km
3K	3.000m	16:56	5:39/km	5:23	5:23/km
4K	4.000m	22:37	5:39/km	5:41	5:41/km
5K	5.000m	28:08	5:38/km	5:31	5:31/km
6K	6.000m	34:22	5:44/km	6:14	6:14/km
7K	7.000m	39:39	5:40/km	5:17	5:17/km
8K	8.000m	45:05	5:38/km	5:26	5:26/km
	8.180m	46:20	5:40/km	1:15	6:57/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 8K activities are shown for comparison.

Heart Rate

Minimum: 95 bpm

Average: 166 bpm

Maximum: 180 bpm

Cadence

Elevation / Altitude

Minimum: 6m

Average: 10m

Maximum: 20m