Rob Kaper's Training (Interval Run) in Rotterdam

Interval

15m WU, 5x (2m work, 1m rest), CD. Work @4:51/km, 4:40, 4:43, 4:52, 4:37.

Zo snel loop ik niet vaak, waren helaas maar stukjes van twee minuten met wandelminuut ertussen. Als ik dat ooit eens vijf of tien kilometer vol zou kunnen houden... Of 21 of 42. 😂

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Details

Distance Recorded (GPS)		7.072m
Time (Watch)		42:49
Pace		6:03/km
Shoe		Saucony Endorpin Speed

Badges Earned

Runnerdam

Run around the Clock

Weather

		Start		Finish
Description			Moderate rain		Moderate rain
Temperature		18.7 ℃		16.9 ℃
Feels like		18.7 ℃		16.9 ℃
Wind			N 2.1 km/h		N 2.1 km/h
Humidity		79%		88%
Pressure		1020 hPa		1021 hPa
Dew point		15.0 ℃		14.9 ℃
Cloudiness		40%		75%

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		6:23		6:23/km		836 of 996
1 Mile 1.610m		10:16		6:23/km		822 of 991
Deci Marathon 4.200m		25:10		6:00/km		472 of 975
5K 5.000m		29:49		5:58/km		445 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:23	6:23/km	6:23	6:23/km
2K	2.000m	12:44	6:22/km	6:21	6:21/km
3K	3.000m	18:30	6:10/km	5:46	5:46/km
4K	4.000m	24:12	6:03/km	5:42	5:42/km
5K	5.000m	29:49	5:58/km	5:37	5:37/km
6K	6.000m	36:20	6:03/km	6:31	6:31/km
7K	7.000m	42:27	6:04/km	6:07	6:07/km
	7.072m	42:49	6:03/km	0:22	5:06/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: 70 bpm

Average: 146 bpm

Maximum: 182 bpm

Cadence

Elevation / Altitude

Minimum: 3m

Average: 8m

Maximum: 12m