Rob Kaper's Training (Interval Run) in Rotterdam

W15D2 - Intervals

Beetje in de war hoe makkelijk en snel mijn herstel lijkt te gaan, echt praktisch nergens last meer van. Maar ik klaag niet!

10m WU, 6x (5m Z4 + 1m rest), CD. Work @5:03/km, 5:02, 5:00, 5:25🚦, 5:13, 4:48.

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Details

Distance Recorded (GPS)		9.370m
Time (Watch)		53:01
Pace		5:39/km
Shoe		Saucony Endorpin Speed Neon

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Broken clouds		Scattered clouds
Temperature		8.7 ℃		8.8 ℃
Feels like		8.7 ℃		7.0 ℃
Wind			N 0.5 km/h		N 3.1 km/h
Humidity		85%		88%
Pressure		1023 hPa		1023 hPa
Dew point		6.3 ℃		6.9 ℃
Cloudiness		75%		36%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:54		5:54/km		500 of 996
1 Mile 1.610m		9:24		5:50/km		417 of 991
Deci Marathon 4.200m		23:29		5:35/km		200 of 975
5K 5.000m		27:50		5:34/km		178 of 944
5 Mile 8.050m		44:30		5:32/km		82 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:54	5:54/km	5:54	5:54/km
2K	2.000m	11:26	5:43/km	5:32	5:32/km
3K	3.000m	16:57	5:39/km	5:31	5:31/km
4K	4.000m	22:27	5:37/km	5:30	5:30/km
5K	5.000m	27:50	5:34/km	5:23	5:23/km
6K	6.000m	33:29	5:35/km	5:39	5:39/km
7K	7.000m	38:54	5:33/km	5:25	5:25/km
8K	8.000m	44:16	5:32/km	5:22	5:22/km
9K	9.000m	50:15	5:35/km	5:59	5:59/km
	9.370m	53:01	5:39/km	2:46	7:29/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 9K activities are shown for comparison.

Heart Rate

Minimum: 85 bpm

Average: 145 bpm

Maximum: 169 bpm

Cadence

Elevation / Altitude

Minimum: 1m

Average: 8m

Maximum: 16m