Rob Kaper's Training (Interval Run) in Rotterdam
Friday 7 February 2020, 23:33 Rotterdam, NL
Training target: Interval (5K PR ๐)
Interval maar eigenlijk ook weer niet, de start ging al zo rap dat ik ruim onder PR schema zat dus het eerste rustige stukje toch wel wat tempo gehouden en het tweede zelfs voluit, want... m'n sub-25 5K is binnen met 24:58! (Strava maakt er 24:54 van maar ik hanteer zelf m'n Polar data).
Onofficieel natuurlijk maar dat mag de pret niet drukken, precies een minuut van m'n PR af!
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.
Details
| Distance Recorded (GPS) | 7.143m | |
| Time (Watch) | 38:02 | |
| Pace | 5:19/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Run around the Clock
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Overcast clouds | |||
| Temperature | 5.2 โ | 5.0 โ | |||
| Feels like | 1.2 โ | 0.9 โ | |||
| Wind | S 5.7 km/h | S 6.0 km/h | |||
| Humidity | 75% | 74% | |||
| Pressure | 1019 hPa | 1019 hPa | |||
| Dew point | 1.1 โ | 0.8 โ | |||
| Cloudiness | 0% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 4:50 | 4:50/km | 12 of 996 | |||
| 1 Mile 1.610m | 7:56 | 4:56/km | 20 of 991 | |||
| Deci Marathon 4.200m | 21:05 | 5:01/km | 17 of 975 | |||
| 5K 5.000m | 24:58 | 5:00/km | 12 of 944 | |||
Watch Splits
| Name | Distance | Time | Average Pace | ฮ Time | ฮ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 4:50 | 4:50/km | 4:50 | 4:50/km |
| 2K | 2.000m | 9:55 | 4:58/km | 5:05 | 5:05/km |
| 3K | 3.000m | 14:55 | 4:58/km | 5:00 | 5:00/km |
| 4K | 4.000m | 19:57 | 4:59/km | 5:02 | 5:02/km |
| 5K | 5.000m | 24:58 | 5:00/km | 5:01 | 5:01/km |
| 6K | 6.000m | 31:09 | 5:12/km | 6:11 | 6:11/km |
| 7K | 7.000m | 37:11 | 5:19/km | 6:02 | 6:02/km |
| 7.143m | 38:02 | 5:19/km | 0:51 | 5:57/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: 81 bpm
Average: 159 bpm
Maximum: 178 bpm
Cadence
Elevation / Altitude
Minimum: -10m
Average: 2m
Maximum: 31m