Rob Kaper's Training (Interval Run) in Rotterdam

Polar training target: Interval

Warm-up: 14 minutes in zones 1-3.
Work: 3 x (5 minutes in zones 4-5 + 2 minutes in zone 3)
Cool-down: 5 minutes in zones 1-2.

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Details

Distance Recorded (GPS)		6.902m
Time (Watch)		44:27
Pace		6:26/km
Shoe		ASICS Gel-Pulse 10

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Overcast clouds		Clear sky
Temperature		16.2 ℃		15.3 ℃
Feels like		15.5 ℃		14.7 ℃
Wind			W 6.2 km/h		W 3.1 km/h
Humidity		64%		67%
Pressure		1020 hPa		1020 hPa
Dew point		9.4 ℃		9.2 ℃
Cloudiness		100%		0%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Rubroek
• Kralingen-West
• Oud-Crooswijk
• Kralingse Bos
• Kralingen-Oost

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:17		6:17/km		791 of 996
1 Mile 1.610m		10:12		6:20/km		798 of 991
Deci Marathon 4.200m		25:34		6:05/km		558 of 975
5K 5.000m		30:28		6:06/km		537 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:17	6:17/km	6:17	6:17/km
2K	2.000m	12:45	6:23/km	6:28	6:28/km
3K	3.000m	18:34	6:11/km	5:49	5:49/km
4K	4.000m	24:26	6:07/km	5:52	5:52/km
5K	5.000m	30:28	6:06/km	6:02	6:02/km
6K	6.000m	37:05	6:11/km	6:37	6:37/km
	6.902m	44:27	6:26/km	7:22	8:10/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: 86 bpm

Average: 151 bpm

Maximum: 183 bpm

Cadence

Elevation / Altitude

Minimum: -10m

Average: 2m

Maximum: 27m