Rob Kaper's Training (Interval Run) in Rotterdam

W09D5 - Intervals

10m WU, 4x (8m Z4 + 2m rest), CD. Interval training... ik heb er eigenlijk nooit zin in en achteraf was het dan altijd heerlijk.

Details

Distance Recorded (GPS)		9.048m
Time (Watch)		52:08
Pace		5:46/km
Shoe		Saucony Endorpin Speed Neon
Strava		9764333858

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Mist		Mist
Temperature		17.2 ℃		17.0 ℃
Feels like		17.4 ℃		17.2 ℃
Wind			E 1.5 km/h		E 1.0 km/h
Humidity		93%		93%
Pressure		1015 hPa		1015 hPa
Dew point		16.1 ℃		15.9 ℃
Cloudiness		91%		100%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:10		6:10/km		645 of 882
1 Mile 1.610m		9:58		6:11/km		622 of 877
Deci Marathon 4.200m		23:41		5:38/km		202 of 862
5K 5.000m		27:41		5:32/km		135 of 834
5 Mile 8.050m		45:59		5:43/km		139 of 596

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	11:54	5:57/km	5:44	5:44/km
3K	3.000m	16:46	5:35/km	4:52	4:52/km
4K	4.000m	22:42	5:41/km	5:56	5:56/km
5K	5.000m	27:41	5:32/km	4:59	4:59/km
6K	6.000m	34:08	5:41/km	6:27	6:27/km
7K	7.000m	40:27	5:47/km	6:19	6:19/km
8K	8.000m	45:44	5:43/km	5:17	5:17/km
9K	9.000m	51:53	5:46/km	6:09	6:09/km
	9.048m	52:08	5:46/km	0:15	5:13/km

Pace

Average pace for fastest three 9K activities are shown for comparison.

Heart Rate

Minimum: 72 bpm

Average: 159 bpm

Maximum: 188 bpm

Cadence

Elevation / Altitude

Minimum: -10m

Average: 1m

Maximum: 9m