Rob Kaper's Training (Interval Run) in Schiedam

W04D6 - Intervals

10m WU, 3x (10m Z4 + 2m rest), erg lange cooldown. Work @5:26/km, 5:36, 5:37... niet alles gegeven, morgen long run.

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Details

Distance Recorded (GPS)		13.238m
Time (Watch)		1:22:18
Pace		6:13/km
Shoe		Nike Pegasus Turbo 2

Weather

		Start		Finish
Description			Light rain		Moderate rain
Temperature		18.2 ℃		20.1 ℃
Feels like		18.1 ℃		20.1 ℃
Wind			W 6.2 km/h		W 6.7 km/h
Humidity		81%		73%
Pressure		1009 hPa		1009 hPa
Dew point		14.8 ℃		15.1 ℃
Cloudiness		75%		75%

Route

Cities, Municipalities & Boroughs Visited

Schiedam

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:29		6:29/km		919 of 1063
1 Mile 1.610m		10:04		6:15/km		790 of 1058
Deci Marathon 4.200m		24:59		5:57/km		465 of 1037
5K 5.000m		29:12		5:50/km		361 of 1003
5 Mile 8.050m		48:44		6:03/km		339 of 706
10K 10.000m		1:01:30		6:09/km		316 of 598
Quarter Marathon 10.550m		1:04:58		6:09/km		209 of 444

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:29	6:29/km	6:29	6:29/km
2K	2.000m	12:11	6:06/km	5:42	5:42/km
3K	3.000m	17:38	5:53/km	5:27	5:27/km
4K	4.000m	23:54	5:59/km	6:16	6:16/km
5K	5.000m	29:12	5:50/km	5:18	5:18/km
6K	6.000m	36:20	6:03/km	7:08	7:08/km
7K	7.000m	41:46	5:58/km	5:26	5:26/km
8K	8.000m	48:25	6:03/km	6:39	6:39/km
9K	9.000m	55:06	6:07/km	6:41	6:41/km
10K	10.000m	1:01:30	6:09/km	6:24	6:24/km
11K	11.000m	1:07:57	6:11/km	6:27	6:27/km
12K	12.000m	1:14:16	6:11/km	6:19	6:19/km
13K	13.000m	1:20:57	6:14/km	6:41	6:41/km
	13.238m	1:22:18	6:13/km	1:21	5:40/km

Pace

Average pace for fastest three 13K activities are shown for comparison.

Heart Rate

Minimum: 72 bpm

Average: 157 bpm

Maximum: 179 bpm

Cadence

Elevation / Altitude

Minimum: -2m

Average: 2m

Maximum: 12m