Rob Kaper's Training (Interval Run) in Rotterdam

Interval

10m WU, 5x (5m work + 1m rest). Work @ 4:52/km, 5:12, 5:47🚦, 5:19, 5:27.

5K 27:29 is voorlopig snelste van 2021, jammer van het stoplicht.

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Details

Distance Recorded (GPS)		7.142m
Time (Watch)		39:20
Pace		5:30/km
Shoe		Saucony Endorpin Speed

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Overcast clouds		Few clouds
Temperature		8.4 ℃		7.6 ℃
Feels like		5.7 ℃		4.5 ℃
Wind			SW 4.6 km/h		SW 5.1 km/h
Humidity		60%		65%
Pressure		1020 hPa		1019 hPa
Dew point		1.1 ℃		1.4 ℃
Cloudiness		98%		20%

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		5:40		5:40/km		300 of 996
1 Mile 1.610m		9:01		5:36/km		227 of 991
Deci Marathon 4.200m		22:48		5:26/km		119 of 975
5K 5.000m		27:29		5:30/km		135 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:40	5:40/km	5:40	5:40/km
2K	2.000m	11:01	5:31/km	5:21	5:21/km
3K	3.000m	16:11	5:24/km	5:10	5:10/km
4K	4.000m	21:29	5:22/km	5:18	5:18/km
5K	5.000m	27:29	5:30/km	6:00	6:00/km
6K	6.000m	32:54	5:29/km	5:25	5:25/km
7K	7.000m	38:34	5:31/km	5:40	5:40/km
	7.142m	39:20	5:30/km	0:46	5:24/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: 187 bpm

Cadence

Elevation / Altitude

Minimum: 4m

Average: 10m

Maximum: 16m