Rob Kaper's Training (Interval Run) in Rotterdam

Interval

10m WU, 4x (6m work + 1m rest).

Iets te hard van start, warmup ging sneller dan interval stukjes, oeps. Voor het eerst dit jaar 5K in 30m, 29:11 met een minuutje stoplicht zelfs.

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Details

Distance Recorded (GPS)		7.077m
Time (Watch)		41:47
Pace		5:54/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Shamrock Runner

Weather

		Start		Finish
Description			Overcast clouds		Overcast clouds
Temperature		6.1 ℃		6.0 ℃
Feels like		2.7 ℃		3.0 ℃
Wind			N 5.0 km/h		N 4.1 km/h
Humidity		82%		80%
Pressure		1028 hPa		1029 hPa
Dew point		3.3 ℃		2.8 ℃
Cloudiness		100%		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		5:27		5:27/km		159 of 996
1 Mile 1.610m		8:47		5:27/km		143 of 991
Deci Marathon 4.200m		24:17		5:47/km		323 of 975
5K 5.000m		29:11		5:50/km		344 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:27	5:27/km	5:27	5:27/km
2K	2.000m	10:55	5:28/km	5:28	5:28/km
3K	3.000m	16:35	5:32/km	5:40	5:40/km
4K	4.000m	22:25	5:36/km	5:50	5:50/km
5K	5.000m	29:11	5:50/km	6:46	6:46/km
6K	6.000m	35:12	5:52/km	6:01	6:01/km
7K	7.000m	41:23	5:55/km	6:11	6:11/km
	7.077m	41:47	5:54/km	0:24	5:12/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: 79 bpm

Average: 163 bpm

Maximum: 185 bpm

Cadence

Elevation / Altitude

Minimum: 1m

Average: 8m

Maximum: 16m