Rob Kaper's Training (Interval Run) in Rotterdam

Interval

Brr, eerste twee km waren best fris.

Warmup: 13 minutes in zones 1-3.
Work: 4 x (6 minutes in zones 4-5 + 2 minutes in zone 3)
Cooldown: 5 minutes in zones 1-2.

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• Comment

Details

Distance Recorded (GPS)		9.026m
Time (Watch)		55:26
Pace		6:08/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Light rain		Light rain
Temperature		6.0 ℃		6.0 ℃
Feels like		6.0 ℃		4.5 ℃
Wind			NE 1.0 km/h		NE 2.1 km/h
Humidity		89%		89%
Pressure		1004 hPa		1004 hPa
Dew point		4.3 ℃		4.3 ℃
Cloudiness		100%		100%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:44		5:44/km		354 of 996
1 Mile 1.610m		9:13		5:43/km		315 of 991
Deci Marathon 4.200m		24:39		5:52/km		377 of 975
5K 5.000m		29:38		5:56/km		410 of 944
5 Mile 8.050m		49:11		6:07/km		361 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:44	5:44/km	5:44	5:44/km
2K	2.000m	11:31	5:46/km	5:47	5:47/km
3K	3.000m	17:25	5:48/km	5:54	5:54/km
4K	4.000m	23:26	5:52/km	6:01	6:01/km
5K	5.000m	29:38	5:56/km	6:12	6:12/km
6K	6.000m	35:41	5:57/km	6:03	6:03/km
7K	7.000m	41:58	6:00/km	6:17	6:17/km
8K	8.000m	48:49	6:06/km	6:51	6:51/km
9K	9.000m	55:18	6:09/km	6:29	6:29/km
	9.026m	55:26	6:08/km	0:8	5:08/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: 102 bpm

Average: 158 bpm

Maximum: 184 bpm

Cadence

Elevation / Altitude

Minimum: -18m

Average: -1m

Maximum: 44m