Rob Kaper's Training (Interval Run) in Rotterdam

W05D6 - Intervals 🌧️

10m WU, 6x (5m Z4 + 1m rest). Work @4:48/km, 5:15, 5:15, 4:53, 5:07, 5:20.

Weinig zin in en voelde vermoeid bij inlopen maar uiteindelijk best aardige tempo stukjes. Mede dankzij verfrissende regen.

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Details

Distance Recorded (GPS)		8.547m
Time (Watch)		47:13
Pace		5:31/km
Shoe		Saucony Endorpin Speed

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Thunderstorm		Thunderstorm
Temperature		19.5 ℃		17.1 ℃
Feels like		19.3 ℃		17.1 ℃
Wind			S 5.1 km/h		S 4.1 km/h
Humidity		68%		83%
Pressure		999 hPa		999 hPa
Dew point		13.5 ℃		14.2 ℃
Cloudiness		20%		100%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:32		5:32/km		211 of 996
1 Mile 1.610m		9:00		5:35/km		221 of 991
Deci Marathon 4.200m		23:13		5:32/km		163 of 975
5K 5.000m		27:34		5:31/km		143 of 944
5 Mile 8.050m		44:20		5:30/km		77 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:32	5:32/km	5:32	5:32/km
2K	2.000m	11:07	5:34/km	5:35	5:35/km
3K	3.000m	16:27	5:29/km	5:20	5:20/km
4K	4.000m	22:06	5:32/km	5:39	5:39/km
5K	5.000m	27:34	5:31/km	5:28	5:28/km
6K	6.000m	32:41	5:27/km	5:07	5:07/km
7K	7.000m	38:19	5:28/km	5:38	5:38/km
8K	8.000m	44:06	5:31/km	5:47	5:47/km
	8.547m	47:13	5:31/km	3:07	5:42/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 8K activities are shown for comparison.

Heart Rate

Minimum: 104 bpm

Average: 163 bpm

Maximum: 191 bpm

Cadence

Elevation / Altitude

Minimum: -5m

Average: 2m

Maximum: 8m