Rob Kaper's Training (Interval Run) in Rotterdam

Intervals

10m WU, 5x (3m Z4 + 1m rest), CD. Work @4:50/km, 5:10, 4:52, 5:03, 4:52.

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Details

Distance Recorded (GPS)		8.225m
Time (Watch)		49:03
Pace		5:58/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Overcast clouds		Overcast clouds
Temperature		11.5 ℃		11.5 ℃
Feels like		11.0 ℃		11.1 ℃
Wind			SW 5.1 km/h		SW 4.6 km/h
Humidity		90%		90%
Pressure		1028 hPa		1028 hPa
Dew point		9.9 ℃		9.9 ℃
Cloudiness		100%		100%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• CS-Kwartier
• Provenierswijk
• Agniesebuurt
• Blijdorp
• Liskwartier
• Oude Noorden
• Nieuw-Crooswijk
• Oud-Crooswijk
• Kralingen-West

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:56		5:56/km		538 of 996
1 Mile 1.610m		9:27		5:52/km		451 of 991
Deci Marathon 4.200m		23:51		5:41/km		256 of 975
5K 5.000m		28:24		5:41/km		254 of 944
5 Mile 8.050m		47:41		5:55/km		259 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:56	5:56/km	5:56	5:56/km
2K	2.000m	11:28	5:44/km	5:32	5:32/km
3K	3.000m	16:54	5:38/km	5:26	5:26/km
4K	4.000m	22:48	5:42/km	5:54	5:54/km
5K	5.000m	28:24	5:41/km	5:36	5:36/km
6K	6.000m	35:17	5:53/km	6:53	6:53/km
7K	7.000m	41:09	5:53/km	5:52	5:52/km
8K	8.000m	47:25	5:56/km	6:16	6:16/km
	8.225m	49:03	5:58/km	1:38	7:16/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: 70 bpm

Average: 155 bpm

Maximum: 179 bpm

Cadence

Elevation / Altitude

Minimum: 10m

Average: 14m

Maximum: 20m