Rob Kaper's Training (Interval Run) in Rotterdam

Training target: Interval (5K PR 😀)

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.

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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 ℃		5.0 ℃
Feels like		1.2 ℃		0.9 ℃
Wind			S 5.7 km/h		S 6.0 km/h
Humidity		75%		74%
Pressure		1019 hPa		1019 hPa
Dew point		1.1 ℃		0.8 ℃
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 1063
1 Mile 1.610m		7:56		4:56/km		21 of 1058
Deci Marathon 4.200m		21:05		5:01/km		19 of 1037
5K 5.000m		24:58		5:00/km		12 of 1003

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ 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

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