Rob Kaper's Training (Interval Run) in Rotterdam

Lekkere interval, eindelijk weer eens een kilometersplit onder de 5:00/km gedoken!

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Details

Distance Recorded (GPS)		9.284m
Time (Watch)		50:32
Pace		5:27/km
Shoe		Nike Vaporfly 3 Purple

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Overcast clouds		Light rain
Temperature		3.2 ℃		3.2 ℃
Feels like		-1.9 ℃		-1.9 ℃
Wind			E 7.4 km/h		E 7.4 km/h
Humidity		69%		69%
Pressure		1023 hPa		1023 hPa
Dew point		-1.7 ℃		-1.7 ℃
Cloudiness		100%		100%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:32		5:32/km		220 of 996
1 Mile 1.610m		9:04		5:38/km		254 of 991
Deci Marathon 4.200m		22:32		5:22/km		95 of 975
5K 5.000m		26:29		5:18/km		67 of 944
5 Mile 8.050m		43:20		5:23/km		43 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:32	5:32/km	5:32	5:32/km
2K	2.000m	11:02	5:31/km	5:30	5:30/km
3K	3.000m	15:57	5:19/km	4:55	4:55/km
4K	4.000m	21:32	5:23/km	5:35	5:35/km
5K	5.000m	26:29	5:18/km	4:57	4:57/km
6K	6.000m	32:34	5:26/km	6:05	6:05/km
7K	7.000m	37:49	5:24/km	5:15	5:15/km
8K	8.000m	43:05	5:23/km	5:16	5:16/km
9K	9.000m	48:52	5:26/km	5:47	5:47/km
	9.284m	50:32	5:27/km	1:40	5:52/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 9K activities are shown for comparison.

Heart Rate

Minimum: 58 bpm

Average: 140 bpm

Maximum: 176 bpm

Cadence

Elevation / Altitude

Minimum: -2m

Average: 4m

Maximum: 12m