Rob Kaper's Training (Interval Run) in Rotterdam

Interval

Schema: 15m warmup, 5x (5m z5, 3m z4), 5m cooldown. Halverwege de 4e sprint echter al thuis, rondje wat korter gehouden ivm wat kuitpijntjes.

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Details

Distance Recorded (GPS)		7.136m
Time (Watch)		41:50
Pace		5:52/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Overcast clouds		Broken clouds
Temperature		17.1 ℃		17.0 ℃
Feels like		17.2 ℃		17.2 ℃
Wind			SW 6.7 km/h		SW 5.1 km/h
Humidity		90%		93%
Pressure		1010 hPa		1010 hPa
Dew point		15.4 ℃		15.9 ℃
Cloudiness		100%		75%

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		5:51		5:51/km		453 of 996
1 Mile 1.610m		9:25		5:51/km		427 of 991
Deci Marathon 4.200m		24:17		5:47/km		322 of 975
5K 5.000m		28:58		5:48/km		316 of 944

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	11:38	5:49/km	5:47	5:47/km
3K	3.000m	17:12	5:44/km	5:34	5:34/km
4K	4.000m	23:02	5:46/km	5:50	5:50/km
5K	5.000m	28:58	5:48/km	5:56	5:56/km
6K	6.000m	35:04	5:51/km	6:06	6:06/km
7K	7.000m	41:07	5:52/km	6:03	6:03/km
	7.136m	41:50	5:52/km	0:43	5:16/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: 167 bpm

Maximum: 185 bpm

Cadence

Elevation / Altitude

Minimum: -3m

Average: 9m

Maximum: 47m