Rob Kaper's Training (Interval Run) in Rotterdam

Eerste interval in drie weken en pas de tweede sinds maart... er valt dus nog wel wat te verbeteren in mijn trainingsschema, -ritme en discipline. Maar ging verder niet onredelijk. Knie begint nu echt met de dag beter aan te voelen: zelfs de pijntjes met traplopen zijn nagenoeg weg.

10m warmup, 8x (8m Z4 + 1:30 rust). Intervalstukjes @5:10/km, 5:04, 5:20 en 5:24...

Details

Distance Recorded (GPS)		8.530m
Time (Watch)		48:59
Pace		5:45/km
Shoe		Saucony Endorpin Speed 3 White/Gold

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Broken clouds		Broken clouds
Temperature		22.5 ℃		21.3 ℃
Feels like		22.6 ℃		21.4 ℃
Wind			NE 6.2 km/h		NE 6.7 km/h
Humidity		70%		73%
Pressure		1026 hPa		1026 hPa
Dew point		16.7 ℃		16.2 ℃
Cloudiness		57%		59%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:59		5:59/km		562 of 945
1 Mile 1.610m		9:36		5:58/km		500 of 941
Deci Marathon 4.200m		23:38		5:38/km		205 of 925
5K 5.000m		27:51		5:34/km		172 of 895
5 Mile 8.050m		45:31		5:39/km		125 of 638

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:59	5:59/km	5:59	5:59/km
2K	2.000m	11:43	5:52/km	5:44	5:44/km
3K	3.000m	16:43	5:34/km	5:00	5:00/km
4K	4.000m	22:35	5:39/km	5:52	5:52/km
5K	5.000m	27:51	5:34/km	5:16	5:16/km
6K	6.000m	33:49	5:38/km	5:58	5:58/km
7K	7.000m	39:49	5:41/km	6:00	6:00/km
8K	8.000m	45:17	5:40/km	5:28	5:28/km
	8.530m	48:59	5:45/km	3:42	6:59/km

Pace

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

Heart Rate

Minimum: 82 bpm

Average: 153 bpm

Maximum: 184 bpm

Cadence

Elevation / Altitude

Minimum: -4m

Average: 0m

Maximum: 7m