Rob Kaper's Training (Interval Run) in Rotterdam

W09D3 - Intervals

10m Warmup, 4x (8m run / 2m rest), Cooldown. Interval stukjes @4:42/km, 4:52, 5:03, 4:51. Ging het in de felle zon ook maar zo soepel.

Details

Distance Recorded (GPS)		10.012m
Time (Watch)		55:53
Pace		5:35/km
Shoe		Saucony Endorpin Speed 2 Orange

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Few clouds		Scattered clouds
Temperature		13.0 ℃		12.1 ℃
Feels like		12.2 ℃		11.3 ℃
Wind			N 3.1 km/h		N 2.6 km/h
Humidity		71%		75%
Pressure		1025 hPa		1025 hPa
Dew point		7.9 ℃		7.8 ℃
Cloudiness		20%		25%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:49		5:49/km		406 of 945
1 Mile 1.610m		9:26		5:52/km		420 of 941
Deci Marathon 4.200m		22:55		5:27/km		125 of 925
5K 5.000m		26:49		5:22/km		81 of 895
5 Mile 8.050m		44:00		5:28/km		58 of 638
10K 10.000m		55:47		5:35/km		79 of 533

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:49	5:49/km	5:49	5:49/km
2K	2.000m	11:22	5:41/km	5:33	5:33/km
3K	3.000m	16:04	5:21/km	4:42	4:42/km
4K	4.000m	21:56	5:29/km	5:52	5:52/km
5K	5.000m	26:49	5:22/km	4:53	4:53/km
6K	6.000m	32:51	5:29/km	6:02	6:02/km
7K	7.000m	37:55	5:25/km	5:04	5:04/km
8K	8.000m	43:46	5:28/km	5:51	5:51/km
9K	9.000m	49:12	5:28/km	5:26	5:26/km
10K	10.000m	55:47	5:35/km	6:35	6:35/km
	10.012m	55:53	5:35/km	0:6	8:20/km

Pace

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

Heart Rate

Minimum: 86 bpm

Average: 155 bpm

Maximum: 187 bpm

Cadence

Elevation / Altitude

Minimum: -2m

Average: 4m

Maximum: 12m