Rob Kaper's Training (Interval Run) in Rotterdam

Interval #globalrunningday

15m WU, 4x (8m work / 2m rest), CD. Work @ 5:11/km, 5:26, 5:40, 5:41.

Beetje warm voor een 8m interval. Wel netjes rustige warmup gedaan en gewandeld tussendoor.

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Details

Distance Recorded (GPS)		10.793m
Time (Watch)		1:07:07
Pace		6:13/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Run around the Clock

Global Runner

Weather

		Start		Finish
Description			Scattered clouds		Few clouds
Temperature		20.0 ℃		19.4 ℃
Feels like		19.9 ℃		19.2 ℃
Wind			NE 1.5 km/h		NE 1.0 km/h
Humidity		68%		70%
Pressure		1015 hPa		1015 hPa
Dew point		13.9 ℃		13.8 ℃
Cloudiness		43%		20%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Cool
• Centrum
• Dijkzigt
• Delfshaven
• Blijdorpse Polder
• Kleinpolder-Oost
• Overschie
• Blijdorp
• Bergpolder
• Provenierswijk
• Agniesebuurt
• CS-Kwartier
• Rubroek

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:12		6:12/km		788 of 1063
1 Mile 1.610m		10:07		6:17/km		818 of 1058
Deci Marathon 4.200m		25:19		6:02/km		539 of 1037
5K 5.000m		29:41		5:56/km		440 of 1003
5 Mile 8.050m		48:38		6:02/km		331 of 706
10K 10.000m		1:01:51		6:11/km		331 of 598
Quarter Marathon 10.550m		1:05:40		6:13/km		233 of 444

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:12	6:12/km	6:12	6:12/km
2K	2.000m	12:29	6:15/km	6:17	6:17/km
3K	3.000m	18:06	6:02/km	5:37	5:37/km
4K	4.000m	23:26	5:52/km	5:20	5:20/km
5K	5.000m	29:41	5:56/km	6:15	6:15/km
6K	6.000m	36:15	6:03/km	6:34	6:34/km
7K	7.000m	41:51	5:59/km	5:36	5:36/km
8K	8.000m	48:22	6:03/km	6:31	6:31/km
9K	9.000m	54:36	6:04/km	6:14	6:14/km
10K	10.000m	1:01:51	6:11/km	7:15	7:15/km
	10.793m	1:07:07	6:13/km	5:16	6:38/km

Pace

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

Heart Rate

Minimum: 100 bpm

Average: 158 bpm

Maximum: 184 bpm

Cadence

Elevation / Altitude

Minimum: 1m

Average: 4m

Maximum: 10m