Rob Kaper's Training (Interval Run) in Rotterdam

W23D2 - Intervals

15m WU, 3x (1km Z4 + 1:30 rust), 3:00 rust, 3x (1km Z4 + 1:30 rust).

Lijf en longen nog wat onwennig na vijf dagen booze en acht dagen roken, maar de benen voelen redelijk uitgerust. Die tien mijl morgen wordt geen toptijd maar heb het festivalleven redelijk overleefd. 😉

Details

Distance Recorded (GPS)		10.010m
Time (Watch)		1:02:31
Pace		6:15/km
Shoe		Saucony Endorpin Speed Neon
Strava		9304094643

Badges Earned

Runnerdam

Run around the Clock

Weather

		Start		Finish
Description			Clear sky		Clear sky
Temperature		19.1 ℃		18.9 ℃
Feels like		19.5 ℃		19.2 ℃
Wind			SW 4.1 km/h		SW 4.6 km/h
Humidity		93%		93%
Pressure		1011 hPa		1011 hPa
Dew point		17.9 ℃		17.7 ℃
Cloudiness		3%		1%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Struisenburg
• De Esch
• Kralingen-Oost
• Kralingse Bos
• Kralingen-West
• Oud-Crooswijk

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:10		6:10/km		664 of 921
1 Mile 1.610m		10:02		6:14/km		676 of 916
Deci Marathon 4.200m		25:17		6:01/km		462 of 901
5K 5.000m		30:29		6:06/km		494 of 871
5 Mile 8.050m		50:03		6:13/km		378 of 625
10K 10.000m		1:02:28		6:15/km		321 of 521

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:10	6:10/km	6:10	6:10/km
2K	2.000m	12:28	6:14/km	6:18	6:18/km
3K	3.000m	18:11	6:04/km	5:43	5:43/km
4K	4.000m	24:09	6:02/km	5:58	5:58/km
5K	5.000m	30:29	6:06/km	6:20	6:20/km
6K	6.000m	37:48	6:18/km	7:19	7:19/km
7K	7.000m	43:41	6:14/km	5:53	5:53/km
8K	8.000m	49:50	6:14/km	6:09	6:09/km
9K	9.000m	55:49	6:12/km	5:59	5:59/km
10K	10.000m	1:02:28	6:15/km	6:39	6:39/km
	10.010m	1:02:31	6:15/km	0:3	5:00/km

Pace

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

Heart Rate

Minimum: 87 bpm

Average: 147 bpm

Maximum: 170 bpm

Cadence

Elevation / Altitude

Minimum: -3m

Average: 1m

Maximum: 8m