Rob Kaper's Training (Interval Run) in Rotterdam

Interval

10m WU, 2x (5m work + 1m rest), CD. Work @4:41/km, 4:48... dat viel niet tegen. Cooldown beetje fartlek gedaan, met al die lange lage hartslag loopjes kom ik veel te weinig aan tempo toe.

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Details

Distance Recorded (GPS)		7.142m
Time (Watch)		40:00
Pace		5:36/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Run around the Clock

Weather

		Start		Finish
Description			Overcast clouds		Broken clouds
Temperature		14.4 ℃		14.7 ℃
Feels like		14.2 ℃		14.5 ℃
Wind			SW 2.6 km/h		SW 2.6 km/h
Humidity		89%		89%
Pressure		1017 hPa		1017 hPa
Dew point		12.6 ℃		12.9 ℃
Cloudiness		100%		75%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Struisenburg
• De Esch
• Kralingen-Oost
• Kralingen-West

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:44		5:44/km		359 of 996
1 Mile 1.610m		9:23		5:50/km		400 of 991
Deci Marathon 4.200m		22:55		5:27/km		132 of 975
5K 5.000m		27:56		5:35/km		191 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:44	5:44/km	5:44	5:44/km
2K	2.000m	11:18	5:39/km	5:34	5:34/km
3K	3.000m	16:30	5:30/km	5:12	5:12/km
4K	4.000m	21:30	5:23/km	5:00	5:00/km
5K	5.000m	27:56	5:35/km	6:26	6:26/km
6K	6.000m	33:22	5:34/km	5:26	5:26/km
7K	7.000m	39:04	5:35/km	5:42	5:42/km
	7.142m	40:00	5:36/km	0:56	6:34/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: 77 bpm

Average: 161 bpm

Maximum: 187 bpm

Cadence

Elevation / Altitude

Minimum: 0m

Average: 7m

Maximum: 12m