Rob Kaper's Training (Interval Run) in Rotterdam

Tuesday 20 July 2021, 19:56

Rotterdam, NL

W03D2 - Intervals

WU, 5x (5m Z4 + 1:30 rest), CD. Work @6:59/km, 5:11, 5:21, 4:56, 5:16. (Eerste interval 2x 🚦en rustig aan gedaan om dat ik warmup al veel te hard ging met 5:29).

Cooldown redelijk doorgelopen om 10 onder het uur te blijven.

Details

Distance Recorded (GPS)		10.013m
Time (Watch)		58:46
Pace		5:52/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

	Start		Finish
Description		Clear sky		Clear sky
Temperature	22.7 ℃		21.2 ℃
Feels like	22.6 ℃		21.2 ℃
Wind		NE 2.6 km/h		NE 2.1 km/h
Humidity	60%		69%
Pressure	1021 hPa		1021 hPa
Dew point	14.5 ℃		15.3 ℃
Cloudiness	4%		5%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance		Pace	Overall
1K 1.000m	5:16	5:16/km	89 of 996
1 Mile 1.610m	8:46	5:27/km	138 of 991
Deci Marathon 4.200m	25:03	5:58/km	452 of 975
5K 5.000m	29:58	6:00/km	468 of 944
5 Mile 8.050m	47:34	5:55/km	248 of 672
10K 10.000m	58:40	5:52/km	191 of 564

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:16	5:16/km	5:16	5:16/km
2K	2.000m	11:07	5:34/km	5:51	5:51/km
3K	3.000m	18:12	6:04/km	7:05	7:05/km
4K	4.000m	23:59	6:00/km	5:47	5:47/km
5K	5.000m	29:58	6:00/km	5:59	5:59/km
6K	6.000m	35:00	5:50/km	5:02	5:02/km
7K	7.000m	40:48	5:50/km	5:48	5:48/km
8K	8.000m	47:17	5:55/km	6:29	6:29/km
9K	9.000m	53:18	5:55/km	6:01	6:01/km
10K	10.000m	58:40	5:52/km	5:22	5:22/km
	10.013m	58:46	5:52/km	0:6	7:42/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 10K activities are shown for comparison.

Heart Rate

Minimum: 77 bpm

Average: 155 bpm

Maximum: 177 bpm

Cadence

Elevation / Altitude

Minimum: -1m

Average: 3m

Maximum: 8m