Rob Kaper's Training (Interval Run) in Rotterdam

W05D2 - Intervals

Had er weinig vertrouwen in met nog wat pijntjes en vermoeidheid in de benen van zondag, maar ging uiteindelijk best aardig.

10m WU, 5x (6m Z4 + 1:30 rest). Work @4:54/km, 5:05, 5:02, 5:02, 5:10.

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Details

Distance Recorded (GPS)		8.756m
Time (Watch)		50:32
Pace		5:46/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Light rain		Light rain
Temperature		19.1 ℃		18.8 ℃
Feels like		18.9 ℃		18.6 ℃
Wind			NE 3.1 km/h		NE 2.2 km/h
Humidity		68%		72%
Pressure		1013 hPa		1013 hPa
Dew point		13.1 ℃		13.7 ℃
Cloudiness		100%		85%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Nieuwe Werk
• Dijkzigt
• Cool
• Centrum

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:51		5:51/km		458 of 996
1 Mile 1.610m		9:33		5:56/km		499 of 991
Deci Marathon 4.200m		23:17		5:33/km		170 of 975
5K 5.000m		28:09		5:38/km		217 of 944
5 Mile 8.050m		45:13		5:37/km		111 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:51	5:51/km	5:51	5:51/km
2K	2.000m	11:30	5:45/km	5:39	5:39/km
3K	3.000m	16:54	5:38/km	5:24	5:24/km
4K	4.000m	22:18	5:35/km	5:24	5:24/km
5K	5.000m	28:09	5:38/km	5:51	5:51/km
6K	6.000m	34:00	5:40/km	5:51	5:51/km
7K	7.000m	39:39	5:40/km	5:39	5:39/km
8K	8.000m	44:56	5:37/km	5:17	5:17/km
	8.756m	50:32	5:46/km	5:36	7:24/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 8K activities are shown for comparison.

Heart Rate

Minimum: 86 bpm

Average: 154 bpm

Maximum: 186 bpm

Cadence

Elevation / Altitude

Minimum: -1m

Average: 3m

Maximum: 13m