Rob Kaper's Training (Interval Run) in Rotterdam

W12D3 - Intervals

15m WU, 4x (8m ZE + 2m rest), CD. Work @5:04/km, 5:12, 5:33, 5:22.

Pittig, viel eigenlijk beetje tegen.

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Details

Distance Recorded (GPS)		10.020m
Time (Watch)		1:00:54
Pace		6:05/km
Shoe		Saucony Endorpin Speed Neon

Badges Earned

Runnerdam

Run around the Clock

Weather

		Start		Finish
Description			Few clouds		Light rain
Temperature		18.0 ℃		18.0 ℃
Feels like		18.2 ℃		18.1 ℃
Wind			NE 1.0 km/h		NE 3.1 km/h
Humidity		88%		88%
Pressure		1009 hPa		1009 hPa
Dew point		16.0 ℃		15.9 ℃
Cloudiness		20%		100%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:12		6:12/km		790 of 1063
1 Mile 1.610m		10:09		6:18/km		834 of 1058
Deci Marathon 4.200m		25:26		6:03/km		562 of 1037
5K 5.000m		29:36		5:55/km		425 of 1003
5 Mile 8.050m		48:05		5:58/km		295 of 706
10K 10.000m		1:00:48		6:05/km		286 of 598

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:12	6:12/km	6:12	6:12/km
2K	2.000m	12:41	6:21/km	6:29	6:29/km
3K	3.000m	18:14	6:05/km	5:33	5:33/km
4K	4.000m	23:35	5:54/km	5:21	5:21/km
5K	5.000m	29:36	5:55/km	6:01	6:01/km
6K	6.000m	35:52	5:59/km	6:16	6:16/km
7K	7.000m	41:23	5:55/km	5:31	5:31/km
8K	8.000m	47:48	5:59/km	6:25	6:25/km
9K	9.000m	53:07	5:54/km	5:19	5:19/km
10K	10.000m	1:00:48	6:05/km	7:41	7:41/km
	10.020m	1:00:54	6:05/km	0:6	5:00/km

Pace

Average pace for fastest three 10K activities are shown for comparison.

Heart Rate

Minimum: 74 bpm

Average: 156 bpm

Maximum: 182 bpm

Cadence

Elevation / Altitude

Minimum: 0m

Average: 7m

Maximum: 13m