Rob Kaper's Training (Interval Run) in Rotterdam

Training target: Interval

Kort maar krachtig. Als het geen training was geweest had m'n 5K PR zich zorgen moeten maken.

Warmup: 16 minutes in zones 1-3.
Work: 2 x (5 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)		7.187m
Time (Watch)		39:33
Pace		5:30/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Mist		Mist
Temperature		2.9 ℃		3.0 ℃
Feels like		0.3 ℃		-0.4 ℃
Wind			S 2.6 km/h		S 3.6 km/h
Humidity		92%		92%
Pressure		1023 hPa		1023 hPa
Dew point		1.8 ℃		1.8 ℃
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		5:03		5:03/km		40 of 996
1 Mile 1.610m		8:13		5:06/km		52 of 991
Deci Marathon 4.200m		21:59		5:14/km		55 of 975
5K 5.000m		26:14		5:15/km		51 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:03	5:03/km	5:03	5:03/km
2K	2.000m	10:15	5:08/km	5:12	5:12/km
3K	3.000m	15:35	5:12/km	5:20	5:20/km
4K	4.000m	20:42	5:11/km	5:07	5:07/km
5K	5.000m	26:14	5:15/km	5:32	5:32/km
6K	6.000m	32:30	5:25/km	6:16	6:16/km
7K	7.000m	38:38	5:31/km	6:08	6:08/km
	7.187m	39:33	5:30/km	0:55	4:54/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 7K activities are shown for comparison.

Heart Rate

Minimum: 91 bpm

Average: 159 bpm

Maximum: 175 bpm

Cadence

Elevation / Altitude

Minimum: -10m

Average: 21m

Maximum: 48m