Rob Kaper's Training (Interval Run) in Rotterdam

W11D3 - Intervals

8m WU, 3x (10:00 ren-je-longen-je-lijf-uit + 2:00 wandel), CD. Laatste serieuze training voor zondag.

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Details

Distance Recorded (GPS)		8.415m
Time (Watch)		45:27
Pace		5:24/km
Shoe		Saucony Endorpin Speed 2 Orange

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Few clouds		Broken clouds
Temperature		15.7 ℃		15.2 ℃
Feels like		15.5 ℃		14.9 ℃
Wind			NE 4.1 km/h		NE 1.5 km/h
Humidity		81%		82%
Pressure		1022 hPa		1022 hPa
Dew point		12.5 ℃		12.2 ℃
Cloudiness		20%		75%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Struisenburg
• De Esch
• Kralingen-Oost

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:39		5:39/km		292 of 996
1 Mile 1.610m		8:59		5:35/km		214 of 991
Deci Marathon 4.200m		22:11		5:17/km		64 of 975
5K 5.000m		26:09		5:14/km		45 of 944
5 Mile 8.050m		42:44		5:19/km		28 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:39	5:39/km	5:39	5:39/km
2K	2.000m	10:49	5:25/km	5:10	5:10/km
3K	3.000m	15:29	5:10/km	4:40	4:40/km
4K	4.000m	21:16	5:19/km	5:47	5:47/km
5K	5.000m	26:09	5:14/km	4:53	4:53/km
6K	6.000m	32:10	5:22/km	6:01	6:01/km
7K	7.000m	37:07	5:18/km	4:57	4:57/km
8K	8.000m	42:22	5:18/km	5:15	5:15/km
	8.415m	45:27	5:24/km	3:05	7:26/km

Pace

• Training (Interval Run) in Rotterdam (split pace)
• Training (Interval Run) in Rotterdam (average pace)
• Ronde van West 2021 (16 Oct 2021)
• Lelieloop 2023 (29 May 2023)
• Oosterscheldeloop 2024 (30 Mar 2024)

Average pace for fastest three 8K activities are shown for comparison.

Heart Rate

Minimum: 62 bpm

Average: 150 bpm

Maximum: 186 bpm

Cadence

Elevation / Altitude

Minimum: -7m

Average: 0m

Maximum: 7m