Rob Kaper's Training (Interval Run) in Rotterdam

Interval

10m warmup, 4x (5m run 1m rest), cooldown. Vierde interval overgeslagen, niet ontevreden over het tempo van de eerste drie (5:06, 5:17 en 5:19). Begint weer ergens op te lijken.

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Details

Distance Recorded (GPS)		6.981m
Time (Watch)		40:15
Pace		5:46/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Run around the Clock

Weather

		Start		Finish
Description			Clear sky		Overcast clouds
Temperature		8.5 ℃		8.8 ℃
Feels like		7.3 ℃		6.7 ℃
Wind			N 2.1 km/h		N 3.6 km/h
Humidity		85%		84%
Pressure		1021 hPa		1021 hPa
Dew point		6.1 ℃		6.3 ℃
Cloudiness		0%		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		5:59		5:59/km		577 of 996
1 Mile 1.610m		9:28		5:53/km		454 of 991
Deci Marathon 4.200m		23:17		5:33/km		168 of 975
5K 5.000m		27:33		5:31/km		142 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:59	5:59/km	5:59	5:59/km
2K	2.000m	11:28	5:44/km	5:29	5:29/km
3K	3.000m	16:47	5:36/km	5:19	5:19/km
4K	4.000m	22:16	5:34/km	5:29	5:29/km
5K	5.000m	27:33	5:31/km	5:17	5:17/km
6K	6.000m	34:13	5:42/km	6:40	6:40/km
	6.981m	40:15	5:46/km	6:02	6:09/km

Pace

• Training (Interval Run) in Rotterdam (split pace)
• Training (Interval Run) in Rotterdam (average pace)
• Ronde van West 2021 (16 Oct 2021)
• Oosterscheldeloop 2024 (30 Mar 2024)
• Lelieloop 2023 (29 May 2023)

Average pace for fastest three 6K activities are shown for comparison.

Heart Rate

Minimum: 78 bpm

Average: 167 bpm

Maximum: 188 bpm

Cadence

Elevation / Altitude

Minimum: 0m

Average: 5m

Maximum: 9m