Rob Kaper's Training (Interval Run) in Rotterdam

W10D5 - Intervals

10m WU, 4x (8m Z4 + 2m rest). Minstens een liter zweet kwijt. Niet de allersnelste Intervals ooit maar voor de verandering de simpele Pegs waar al bijna 700km op zaten gedragen in plaats van de ultraultrapropro schoenen.

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Details

Distance Recorded (GPS)		8.360m
Time (Watch)		49:08
Pace		5:53/km
Shoe		Nike Pegasus 36 Pink

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Broken clouds		Moderate rain
Temperature		19.8 ℃		18.9 ℃
Feels like		20.2 ℃		19.2 ℃
Wind			W 2.1 km/h		W 2.6 km/h
Humidity		88%		88%
Pressure		1013 hPa		1013 hPa
Dew point		17.8 ℃		16.9 ℃
Cloudiness		54%		75%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Centrum
• Nieuwe Werk
• Dijkzigt
• Cool
• Rubroek

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:09		6:09/km		708 of 996
1 Mile 1.610m		9:53		6:08/km		658 of 991
Deci Marathon 4.200m		24:24		5:49/km		339 of 975
5K 5.000m		29:15		5:51/km		353 of 944
5 Mile 8.050m		46:57		5:50/km		207 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:09	6:09/km	6:09	6:09/km
2K	2.000m	11:53	5:57/km	5:44	5:44/km
3K	3.000m	17:06	5:42/km	5:13	5:13/km
4K	4.000m	23:21	5:50/km	6:15	6:15/km
5K	5.000m	29:15	5:51/km	5:54	5:54/km
6K	6.000m	35:03	5:51/km	5:48	5:48/km
7K	7.000m	41:20	5:54/km	6:17	6:17/km
8K	8.000m	46:41	5:50/km	5:21	5:21/km
	8.360m	49:08	5:53/km	2:27	6:48/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: 84 bpm

Average: 160 bpm

Maximum: 185 bpm

Cadence

Elevation / Altitude

Minimum: -5m

Average: 2m

Maximum: 13m