Rob Kaper's Training (Interval Run) in Rotterdam

Interval

10m WU, 4x (8m work + 2m rest), CD/naar huis/10k volmaken. Work @ 5:06/km, 5:36, 5:36, 6:10🚦.

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Details

Distance Recorded (GPS)		10.050m
Time (Watch)		58:57
Pace		5:52/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Clear sky		Clear sky
Temperature		12.4 ℃		11.5 ℃
Feels like		11.9 ℃		10.8 ℃
Wind			W 3.1 km/h		W 3.6 km/h
Humidity		82%		79%
Pressure		1010 hPa		1010 hPa
Dew point		9.4 ℃		8.0 ℃
Cloudiness		0%		0%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Kralingen-West
• Rubroek
• Oud-Crooswijk
• Kralingen-Oost
• Kralingse Bos
• Nieuw-Crooswijk

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:16		6:16/km		829 of 1063
1 Mile 1.610m		9:56		6:10/km		727 of 1058
Deci Marathon 4.200m		23:52		5:41/km		266 of 1037
5K 5.000m		28:35		5:43/km		279 of 1003
5 Mile 8.050m		46:52		5:49/km		204 of 706
10K 10.000m		58:40		5:52/km		193 of 598

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:16	6:16/km	6:16	6:16/km
2K	2.000m	11:57	5:59/km	5:41	5:41/km
3K	3.000m	17:04	5:41/km	5:07	5:07/km
4K	4.000m	22:48	5:42/km	5:44	5:44/km
5K	5.000m	28:35	5:43/km	5:47	5:47/km
6K	6.000m	34:24	5:44/km	5:49	5:49/km
7K	7.000m	40:10	5:44/km	5:46	5:46/km
8K	8.000m	46:36	5:50/km	6:26	6:26/km
9K	9.000m	52:28	5:50/km	5:52	5:52/km
10K	10.000m	58:40	5:52/km	6:12	6:12/km
	10.050m	58:57	5:52/km	0:17	5:40/km

Pace

Average pace for fastest three 10K activities are shown for comparison.

Heart Rate

Minimum: 76 bpm

Average: 160 bpm

Maximum: 186 bpm

Cadence

Elevation / Altitude

Minimum: 7m

Average: 10m

Maximum: 19m