Rob Kaper's Training (Interval Run) in Delft

W05D6 - Intervals 🥵

10m WU, 3x (10m Z4 + 1:30 rest). Work @5:27/km, 5:54, 5:55.

Wilde eigenlijk nog door naar Dobbeplas maar Bieslandseweg was afgesloten, bij Hoeve Biesland liep het dood en het was eigenlijk ook wel genoeg zo. Of het nu vermoeidheid of benauwdheid was, meer zat er ook niet in vandaag.

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Details

Distance Recorded (GPS)		8.894m
Time (Watch)		54:06
Pace		6:05/km
Shoe		Saucony Endorpin Speed

Weather

		Start		Finish
Description			Few clouds		Scattered clouds
Temperature		21.2 ℃		21.8 ℃
Feels like		21.2 ℃		21.7 ℃
Wind			W 5.1 km/h		W 4.6 km/h
Humidity		69%		66%
Pressure		1020 hPa		1020 hPa
Dew point		15.3 ℃		15.1 ℃
Cloudiness		20%		40%

Route

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Cities, Municipalities & Boroughs Visited

Delft

Pijnacker-Nootdorp

• Delfgauw

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:37		5:37/km		262 of 1005
1 Mile 1.610m		9:04		5:38/km		251 of 1000
Deci Marathon 4.200m		24:04		5:44/km		299 of 984
5K 5.000m		28:50		5:46/km		299 of 953
5 Mile 8.050m		48:33		6:02/km		320 of 678

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:37	5:37/km	5:37	5:37/km
2K	2.000m	11:22	5:41/km	5:45	5:45/km
3K	3.000m	17:00	5:40/km	5:38	5:38/km
4K	4.000m	22:57	5:44/km	5:57	5:57/km
5K	5.000m	28:50	5:46/km	5:53	5:53/km
6K	6.000m	35:25	5:54/km	6:35	6:35/km
7K	7.000m	41:25	5:55/km	6:00	6:00/km
8K	8.000m	48:12	6:02/km	6:47	6:47/km
	8.894m	54:06	6:05/km	5:54	6:36/km

Pace

• Training (Interval Run) in Delft (split pace)
• Training (Interval Run) in Delft (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: 87 bpm

Average: 162 bpm

Maximum: 179 bpm

Cadence

Elevation / Altitude

Minimum: -4m

Average: 1m

Maximum: 7m