Rob Kaper's Training (Interval Run) in Rotterdam

Polar training target: Interval

Warm-up: 16 minutes in zones 1-3.
Work: 3 x (6 minutes in zones 4-5 + 2 minutes in zone 3)
Cool-down: 5 minutes in zones 1-2.

Dit ging best lekker ondanks de slopende wandeling van gisteren, de zes minuten fases zone 4-5 gingen in pace 5:19, 5:37 en 5:22 - voor mijn doen aardig rap.

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Details

Distance Recorded (GPS)		7.269m
Time (Watch)		45:01
Pace		6:12/km
Shoe		ASICS Gel-Pulse 10

Badges Earned

Runnerdam

Global Runner

Weather

		Start		Finish
Description			Overcast clouds		Light rain
Temperature		15.9 ℃		16.0 ℃
Feels like		15.5 ℃		15.4 ℃
Wind			N 3.0 km/h		N 3.1 km/h
Humidity		75%		68%
Pressure		1007 hPa		1007 hPa
Dew point		11.5 ℃		10.1 ℃
Cloudiness		100%		100%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:16		6:16/km		777 of 996
1 Mile 1.610m		10:15		6:22/km		812 of 991
Deci Marathon 4.200m		25:50		6:09/km		598 of 975
5K 5.000m		30:19		6:04/km		515 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:16	6:16/km	6:16	6:16/km
2K	2.000m	12:42	6:21/km	6:26	6:26/km
3K	3.000m	18:42	6:14/km	6:00	6:00/km
4K	4.000m	24:39	6:10/km	5:57	5:57/km
5K	5.000m	30:19	6:04/km	5:40	5:40/km
6K	6.000m	36:08	6:01/km	5:49	5:49/km
7K	7.000m	42:53	6:08/km	6:45	6:45/km
	7.269m	45:01	6:12/km	2:08	7:56/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: 97 bpm

Average: 155 bpm

Maximum: 179 bpm

Cadence

Elevation / Altitude

Minimum: -16m

Average: 1m

Maximum: 29m