Rob Kaper's Training (Interval Run) in Delft

W05D6 - Intervals 🥵

10m WU, 3x (10m Z4 + 1:30 rest). Work @5:27/km, 5:54, 5:55.

Wilde eigenlijk nog door naar Dobbeplas maar Bieslandseweg was afgesloten, bij Hoeve Biesland liep het dood en het was eigenlijk ook wel genoeg zo. Of het nu vermoeidheid of benauwdheid was, meer zat er ook niet in vandaag.

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Details

Distance Recorded (GPS)		8.894m
Time (Watch)		54:06
Pace		6:05/km
Shoe		Saucony Endorpin Speed

Weather

		Start		Finish
Description			Few clouds		Scattered clouds
Temperature		21.2 ℃		21.8 ℃
Feels like		21.2 ℃		21.7 ℃
Wind			W 5.1 km/h		W 4.6 km/h
Humidity		69%		66%
Pressure		1020 hPa		1020 hPa
Dew point		15.3 ℃		15.1 ℃
Cloudiness		20%		40%

Route

Cities, Municipalities & Boroughs Visited

Delft

Pijnacker-Nootdorp

• Delfgauw

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:37		5:37/km		279 of 1110
1 Mile 1.610m		9:04		5:38/km		269 of 1105
Deci Marathon 4.200m		24:04		5:44/km		317 of 1077
5K 5.000m		28:50		5:46/km		317 of 1040
5 Mile 8.050m		48:33		6:02/km		335 of 723

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:37	5:37/km	5:37	5:37/km
2K	2.000m	11:22	5:41/km	5:45	5:45/km
3K	3.000m	17:00	5:40/km	5:38	5:38/km
4K	4.000m	22:57	5:44/km	5:57	5:57/km
5K	5.000m	28:50	5:46/km	5:53	5:53/km
6K	6.000m	35:25	5:54/km	6:35	6:35/km
7K	7.000m	41:25	5:55/km	6:00	6:00/km
8K	8.000m	48:12	6:02/km	6:47	6:47/km
	8.894m	54:06	6:05/km	5:54	6:36/km

Pace

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

Heart Rate

Minimum: 87 bpm

Average: 162 bpm

Maximum: 179 bpm

Cadence

Elevation / Altitude

Minimum: -4m

Average: 1m

Maximum: 7m