Rob Kaper's Training (Interval Run) in Rotterdam

Wednesday 3 August 2022, 21:48

Rotterdam, NL

W07D3 - Intervals

15m WU, 6x (1km / 1:30 rest), 5m CD. Work @5:11/km, 5:29, 5:26, 5:23, 5:42🚦, 5:41🚦.

Lang geleden dat ik me kon motiveren voor intervallen. Ook lang geleden dat ik er de longen voor had.

Details

Distance Recorded (GPS)		10.027m
Time (Watch)		1:01:12
Pace		6:06/km
Shoe		Saucony Endorpin Speed 2 Orange

Badges Earned

Runnerdam

Core Training

Weather

	Start		Finish
Description		Overcast clouds		Overcast clouds
Temperature	21.9 ℃		23.1 ℃
Feels like	22.1 ℃		23.3 ℃
Wind		N 1.0 km/h		N 1.5 km/h
Humidity	73%		71%
Pressure	1014 hPa		1013 hPa
Dew point	16.9 ℃		17.5 ℃
Cloudiness	94%		94%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

Stadsdriehoek
Nieuwe Werk
Dijkzigt
Delfshaven
Centrum
Cool
CS-Kwartier
Rubroek

Milestones

Distance		Pace	Overall
1K 1.000m	5:56	5:56/km	539 of 996
1 Mile 1.610m	9:33	5:56/km	501 of 991
Deci Marathon 4.200m	24:43	5:53/km	395 of 975
5K 5.000m	30:01	6:00/km	478 of 944
5 Mile 8.050m	48:08	5:59/km	294 of 672
10K 10.000m	1:00:57	6:06/km	284 of 564

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	11:56	5:58/km	6:00	6:00/km
3K	3.000m	17:46	5:55/km	5:50	5:50/km
4K	4.000m	23:42	5:56/km	5:56	5:56/km
5K	5.000m	30:01	6:00/km	6:19	6:19/km
6K	6.000m	35:59	6:00/km	5:58	5:58/km
7K	7.000m	41:51	5:59/km	5:52	5:52/km
8K	8.000m	47:53	5:59/km	6:02	6:02/km
9K	9.000m	54:19	6:02/km	6:26	6:26/km
10K	10.000m	1:00:57	6:06/km	6:38	6:38/km
	10.027m	1:01:12	6:06/km	0:15	9:16/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 10K activities are shown for comparison.

Heart Rate

Minimum: 79 bpm

Average: 160 bpm

Maximum: 194 bpm

Cadence

Elevation / Altitude

Minimum: -1m

Average: 3m

Maximum: 12m