Rob Kaper's Training (Interval Run) in Rotterdam

W01D3(4) - Intervals

Zo zwaar als het de afgelopen zieke, hete, slome dagen ging, zo lekker ging het nu.

10m WU, 4x (4m Z4, 1:30 rest), CD. Work@ 4:38/km, 4:56, 4:42, 4:55.

Cooldown op tempo (2,3km op 4:51/km wtf) doorgelopen om beetje ijkpunt te krijgen voor de eerste echte HM van het jaar volgend weekend. Schoenen niet nieuw, wel vers, dat hielp misschien ook wel beetje.

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Details

Distance Recorded (GPS)		8.090m
Time (Watch)		43:09
Pace		5:20/km
Shoe		Saucony Endorpin Speed Neon

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Scattered clouds		Scattered clouds
Temperature		17.1 ℃		17.9 ℃
Feels like		16.8 ℃		17.6 ℃
Wind			NW 2.1 km/h		NW 1.8 km/h
Humidity		74%		72%
Pressure		1022 hPa		1022 hPa
Dew point		12.4 ℃		12.8 ℃
Cloudiness		38%		38%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Nieuwe Werk
• Dijkzigt
• Centrum

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:29		5:29/km		179 of 1005
1 Mile 1.610m		8:55		5:32/km		189 of 1000
Deci Marathon 4.200m		22:51		5:26/km		126 of 984
5K 5.000m		27:23		5:29/km		130 of 953
5 Mile 8.050m		42:59		5:20/km		35 of 678

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:29	5:29/km	5:29	5:29/km
2K	2.000m	10:54	5:27/km	5:25	5:25/km
3K	3.000m	16:23	5:28/km	5:29	5:29/km
4K	4.000m	21:59	5:30/km	5:36	5:36/km
5K	5.000m	27:23	5:29/km	5:24	5:24/km
6K	6.000m	33:09	5:32/km	5:46	5:46/km
7K	7.000m	37:59	5:26/km	4:50	4:50/km
8K	8.000m	42:46	5:21/km	4:47	4:47/km
	8.090m	43:09	5:20/km	0:23	4:16/km

Pace

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

Heart Rate

Minimum: 103 bpm

Average: 163 bpm

Maximum: 187 bpm

Cadence

Elevation / Altitude

Minimum: 0m

Average: 5m

Maximum: 12m