Rob Kaper's Training (Interval Run) in Rotterdam

W05D2 - Intervals

10m WU, 5x (6m Z4 + 1:30 rest), cooldown vijf plus minuutjes om de tien vol te maken.

Details

Distance Recorded (GPS)		10.008m
Time (Watch)		57:29
Pace		5:45/km
Shoe		Nike Pegasus 39 FlyEase

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Clear sky		Few clouds
Temperature		6.5 ℃		5.8 ℃
Feels like		4.6 ℃		4.2 ℃
Wind			N 2.6 km/h		N 2.1 km/h
Humidity		71%		74%
Pressure		1018 hPa		1019 hPa
Dew point		1.6 ℃		1.5 ℃
Cloudiness		1%		20%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:31		5:31/km		190 of 945
1 Mile 1.610m		9:05		5:39/km		246 of 941
Deci Marathon 4.200m		22:34		5:22/km		93 of 925
5K 5.000m		27:21		5:28/km		115 of 895
5 Mile 8.050m		44:27		5:31/km		74 of 638
10K 10.000m		57:26		5:45/km		138 of 533

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:31	5:31/km	5:31	5:31/km
2K	2.000m	11:07	5:34/km	5:36	5:36/km
3K	3.000m	15:57	5:19/km	4:50	4:50/km
4K	4.000m	21:37	5:24/km	5:40	5:40/km
5K	5.000m	27:21	5:28/km	5:44	5:44/km
6K	6.000m	33:02	5:30/km	5:41	5:41/km
7K	7.000m	38:10	5:27/km	5:08	5:08/km
8K	8.000m	44:12	5:32/km	6:02	6:02/km
9K	9.000m	50:48	5:39/km	6:36	6:36/km
10K	10.000m	57:26	5:45/km	6:38	6:38/km
	10.008m	57:29	5:45/km	0:3	6:15/km

Pace

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

Heart Rate

Minimum: 77 bpm

Average: 149 bpm

Maximum: 168 bpm

Cadence

Elevation / Altitude

Minimum: 0m

Average: 8m

Maximum: 20m