Rob Kaper's Training (Interval Run) in Rotterdam

W10D2 - Intervals

15 min warmup, 5x ( 3m gas d'rop + 1:30 rust ), ~25m cooldown zonder te versloffen om het uur en de 10k vol te maken. Oh ja, en om thuis te komen.

De vijf sprintjes gingen op 4:29/km, 4:40, 4:46, 4:41 en 4:44. Lekker tempo, maar ze waren dan ook kort.

Details

Distance Recorded (GPS)		10.425m
Time (Watch)		1:02:21
Pace		5:59/km
Shoe		Saucony Endorpin Speed Neon

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Broken clouds		Broken clouds
Temperature		13.5 ℃		12.5 ℃
Feels like		12.9 ℃		12.0 ℃
Wind			N 4.1 km/h		N 3.6 km/h
Humidity		77%		81%
Pressure		1026 hPa		1026 hPa
Dew point		9.6 ℃		9.4 ℃
Cloudiness		75%		75%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Struisenburg
• Kralingen-West
• Rubroek
• Oud-Crooswijk
• Kralingen-Oost
• Kralingse Bos
• Nieuw-Crooswijk

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:37		6:37/km		865 of 961
1 Mile 1.610m		10:27		6:29/km		834 of 956
Deci Marathon 4.200m		25:12		6:00/km		471 of 941
5K 5.000m		29:51		5:58/km		436 of 911
5 Mile 8.050m		47:43		5:56/km		254 of 647
10K 10.000m		59:34		5:57/km		227 of 543

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:37	6:37/km	6:37	6:37/km
2K	2.000m	12:59	6:30/km	6:22	6:22/km
3K	3.000m	18:00	6:00/km	5:01	5:01/km
4K	4.000m	24:16	6:04/km	6:16	6:16/km
5K	5.000m	29:51	5:58/km	5:35	5:35/km
6K	6.000m	35:20	5:53/km	5:29	5:29/km
7K	7.000m	41:43	5:58/km	6:23	6:23/km
8K	8.000m	47:26	5:56/km	5:43	5:43/km
9K	9.000m	53:23	5:56/km	5:57	5:57/km
10K	10.000m	59:34	5:57/km	6:11	6:11/km
	10.425m	1:02:21	5:59/km	2:47	6:33/km

Pace

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

Heart Rate

Minimum: 82 bpm

Average: 140 bpm

Maximum: 165 bpm

Cadence

Elevation / Altitude

Minimum: -2m

Average: 3m

Maximum: 11m