Rob Kaper's Training (Interval Run) in Rotterdam

W14D3 - Intervals

10m WU, 4x (8m Z4 +1:30 rest), CD. Work @4:54/km, 5:00/km, 5:40/km🚦, 5:00/km.

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Details

Distance Recorded (GPS)		10.041m
Time (Watch)		56:34
Pace		5:38/km
Shoe		Saucony Endorpin Speed Neon

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Few clouds		Scattered clouds
Temperature		14.2 ℃		13.6 ℃
Feels like		13.9 ℃		13.4 ℃
Wind			W 2.6 km/h		W 4.3 km/h
Humidity		87%		89%
Pressure		1018 hPa		1019 hPa
Dew point		12.0 ℃		11.8 ℃
Cloudiness		20%		26%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Struisenburg
• De Esch
• Kralingen-Oost
• Kralingse Veer
• Kralingen-West
• Rubroek

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:43		5:43/km		344 of 996
1 Mile 1.610m		9:09		5:41/km		288 of 991
Deci Marathon 4.200m		22:55		5:27/km		133 of 975
5K 5.000m		26:50		5:22/km		90 of 944
5 Mile 8.050m		44:33		5:32/km		86 of 672
10K 10.000m		56:21		5:38/km		103 of 564

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:43	5:43/km	5:43	5:43/km
2K	2.000m	11:13	5:37/km	5:30	5:30/km
3K	3.000m	16:11	5:24/km	4:58	4:58/km
4K	4.000m	21:53	5:28/km	5:42	5:42/km
5K	5.000m	26:50	5:22/km	4:57	4:57/km
6K	6.000m	33:18	5:33/km	6:28	6:28/km
7K	7.000m	39:12	5:36/km	5:54	5:54/km
8K	8.000m	44:17	5:32/km	5:05	5:05/km
9K	9.000m	50:11	5:35/km	5:54	5:54/km
10K	10.000m	56:21	5:38/km	6:10	6:10/km
	10.041m	56:34	5:38/km	0:13	5:17/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 10K activities are shown for comparison.

Heart Rate

Minimum: 78 bpm

Average: 146 bpm

Maximum: 179 bpm

Cadence

Elevation / Altitude

Minimum: -3m

Average: 2m

Maximum: 11m