Rob Kaper's Training (Interval Run) in Rotterdam

Training target: Interval

Snelheid viel me eigenlijk wat tegen, maar goed, daar ligt momenteel de focus ook niet.

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

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Details

Distance Recorded (GPS)		5.132m
Time (Watch)		30:22
Pace		5:55/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Overcast clouds		Overcast clouds
Temperature		7.0 ℃		6.8 ℃
Feels like		2.3 ℃		2.6 ℃
Wind			W 9.8 km/h		W 7.7 km/h
Humidity		77%		79%
Pressure		1015 hPa		1016 hPa
Dew point		3.3 ℃		3.4 ℃
Cloudiness		100%		100%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Struisenburg
• De Esch
• Kralingen-Oost

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:36		5:36/km		245 of 996
1 Mile 1.610m		9:01		5:36/km		225 of 991
Deci Marathon 4.200m		24:42		5:53/km		389 of 975
5K 5.000m		29:35		5:55/km		402 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:36	5:36/km	5:36	5:36/km
2K	2.000m	11:17	5:39/km	5:41	5:41/km
3K	3.000m	16:55	5:38/km	5:38	5:38/km
4K	4.000m	23:04	5:46/km	6:09	6:09/km
5K	5.000m	29:35	5:55/km	6:31	6:31/km
	5.132m	30:22	5:55/km	0:47	5:56/km

Pace

• Training (Interval Run) in Rotterdam (split pace)
• Training (Interval Run) in Rotterdam (average pace)
• Roetersrun 2024 (3 Apr 2024)
• De 5 van Bavel 2023 (23 Sep 2023)
• Ronde van West 2021 (16 Oct 2021)

Average pace for fastest three 5K activities are shown for comparison.

Heart Rate

Minimum: 102 bpm

Average: 171 bpm

Maximum: 185 bpm

Cadence

Elevation / Altitude

Minimum: -19m

Average: 12m

Maximum: 47m