Rob Kaper's Training (Interval Run) in Rotterdam

W08D2 - Intervals

10m WU, 3x (10m + 1:30 rest), 5m CD. Work @4:47/km, 5:20, 5:33.

Blij met de discipline om na de verlenging alsnog te gaan, blij met de 3-2 van PSV en best tevreden met 3x tien minuten weer eens acceptabel tempo, al ging dat wel steeds wat minder.

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Details

Distance Recorded (GPS)		8.635m
Time (Watch)		49:33
Pace		5:44/km
Shoe		Saucony Endorpin Speed Neon

Badges Earned

Runnerdam

Run around the Clock

Weather

		Start		Finish
Description			Few clouds		Scattered clouds
Temperature		19.3 ℃		18.8 ℃
Feels like		19.3 ℃		18.8 ℃
Wind			NE 4.1 km/h		NE 4.1 km/h
Humidity		76%		77%
Pressure		1028 hPa		1028 hPa
Dew point		15.0 ℃		14.7 ℃
Cloudiness		20%		46%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Struisenburg
• De Esch
• Kralingen-Oost
• Rubroek

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:44		5:44/km		362 of 996
1 Mile 1.610m		9:29		5:53/km		469 of 991
Deci Marathon 4.200m		23:08		5:30/km		153 of 975
5K 5.000m		27:17		5:27/km		120 of 944
5 Mile 8.050m		45:46		5:41/km		146 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:44	5:44/km	5:44	5:44/km
2K	2.000m	11:26	5:43/km	5:42	5:42/km
3K	3.000m	16:12	5:24/km	4:46	4:46/km
4K	4.000m	22:00	5:30/km	5:48	5:48/km
5K	5.000m	27:17	5:27/km	5:17	5:17/km
6K	6.000m	33:32	5:35/km	6:15	6:15/km
7K	7.000m	38:55	5:34/km	5:23	5:23/km
8K	8.000m	45:31	5:41/km	6:36	6:36/km
	8.635m	49:33	5:44/km	4:02	6:21/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: 81 bpm

Average: 157 bpm

Maximum: 182 bpm

Cadence

Elevation / Altitude

Minimum: -1m

Average: 6m

Maximum: 14m