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.

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			Scattered clouds		Moderate rain
Temperature		19.9 ℃		18.9 ℃
Feels like		20.3 ℃		19.2 ℃
Wind			S 2.1 km/h		S 2.6 km/h
Humidity		89%		88%
Pressure		1013 hPa		1013 hPa
Dew point		18.1 ℃		16.9 ℃
Cloudiness		41%		75%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Nieuwe Werk
• Dijkzigt
• Delfshaven
• Centrum
• Cool

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:09		6:09/km		682 of 960
1 Mile 1.610m		9:53		6:08/km		635 of 955
Deci Marathon 4.200m		24:24		5:49/km		327 of 940
5K 5.000m		29:15		5:51/km		340 of 910
5 Mile 8.050m		46:57		5:50/km		196 of 646

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

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