Rob Kaper's Training (Interval Run) in Rotterdam

15m WU, 4x (8m Z4 + 2m rest). Lang geleden dat ik een interval gedaan had, dus dat was even flink doorbijten. De benen lijken weer een beetje wakker te worden na het lage trainingsvolume in de winter, de longen hebben nog iets meer tijd nodig.

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Details

Distance Recorded (GPS)		9.410m
Time (Watch)		55:23
Pace		5:53/km
Shoe		Nike Pegasus 40 FlyEase

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Overcast clouds		Few clouds
Temperature		14.2 ℃		13.4 ℃
Feels like		13.6 ℃		12.8 ℃
Wind			S 5.7 km/h		S 4.1 km/h
Humidity		74%		77%
Pressure		1007 hPa		1007 hPa
Dew point		9.6 ℃		9.5 ℃
Cloudiness		90%		20%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:55		5:55/km		561 of 1072
1 Mile 1.610m		9:52		6:08/km		702 of 1067
Deci Marathon 4.200m		24:34		5:51/km		387 of 1043
5K 5.000m		29:02		5:48/km		344 of 1009
5 Mile 8.050m		46:59		5:50/km		213 of 709

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:55	5:55/km	5:55	5:55/km
2K	2.000m	12:27	6:14/km	6:32	6:32/km
3K	3.000m	17:52	5:57/km	5:25	5:25/km
4K	4.000m	22:47	5:42/km	4:55	4:55/km
5K	5.000m	29:02	5:48/km	6:15	6:15/km
6K	6.000m	35:19	5:53/km	6:17	6:17/km
7K	7.000m	40:25	5:46/km	5:06	5:06/km
8K	8.000m	46:42	5:50/km	6:17	6:17/km
9K	9.000m	52:18	5:49/km	5:36	5:36/km
	9.410m	55:23	5:53/km	3:05	7:31/km

Pace

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

Heart Rate

Minimum: 78 bpm

Average: 156 bpm

Maximum: 182 bpm

Cadence

Elevation / Altitude

Minimum: 0m

Average: 5m

Maximum: 13m