Rob Kaper's Training (Interval Run) in Rotterdam

Interval

Pas mijn 3e interval sinds coronagedoe, de laatste van 23 mei was dan ook alweer een tijdje terug. Dus was wel even hard werken, maar viel tegelijkertijd ook reuze mee.

13m warmup, 4x (6m z4-5 + 2m z3), 5m cooldown. Interval 6m op 4:59/km, 5:35, 5:41 en 5:40.

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Details

Distance Recorded (GPS)		8.630m
Time (Watch)		50:25
Pace		5:51/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Light rain		Light rain
Temperature		16.1 ℃		16.3 ℃
Feels like		15.9 ℃		16.2 ℃
Wind			SW 5.1 km/h		SW 5.0 km/h
Humidity		84%		87%
Pressure		1014 hPa		1014 hPa
Dew point		13.4 ℃		14.1 ℃
Cloudiness		20%		75%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Struisenburg
• De Esch
• Kralingen-Oost
• Kralingse Veer

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:51		5:51/km		452 of 996
1 Mile 1.610m		9:24		5:50/km		410 of 991
Deci Marathon 4.200m		23:46		5:40/km		243 of 975
5K 5.000m		28:21		5:40/km		245 of 944
5 Mile 8.050m		46:43		5:48/km		193 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:51	5:51/km	5:51	5:51/km
2K	2.000m	11:41	5:51/km	5:50	5:50/km
3K	3.000m	16:58	5:39/km	5:17	5:17/km
4K	4.000m	22:36	5:39/km	5:38	5:38/km
5K	5.000m	28:21	5:40/km	5:45	5:45/km
6K	6.000m	34:11	5:42/km	5:50	5:50/km
7K	7.000m	40:16	5:45/km	6:05	6:05/km
8K	8.000m	46:22	5:48/km	6:06	6:06/km
	8.630m	50:25	5:51/km	4:03	6:26/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 8K activities are shown for comparison.

Heart Rate

Minimum: 91 bpm

Average: 167 bpm

Maximum: 183 bpm

Cadence

Elevation / Altitude

Minimum: -13m

Average: 9m

Maximum: 51m