Rob Kaper's Training (Interval Run) in Rotterdam

W07D6 - Intervals 🌧️🌧️🌧️

10m WU, 4x (6m Z4 + 1:30 rest). Broeierige dag, stortbui en winterkleding (beetje acclimatiseren voor volgende week) werd ik niet echt sneller van. Maar met de discipline zit het wel snor. 😂

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Details

Distance Recorded (GPS)		7.201m
Time (Watch)		42:20
Pace		5:53/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Shower rain		Moderate rain
Temperature		19.8 ℃		19.0 ℃
Feels like		20.1 ℃		19.3 ℃
Wind			S 6.7 km/h		S 3.1 km/h
Humidity		85%		91%
Pressure		1015 hPa		1015 hPa
Dew point		17.2 ℃		17.5 ℃
Cloudiness		100%		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		5:38		5:38/km		276 of 996
1 Mile 1.610m		9:15		5:45/km		335 of 991
Deci Marathon 4.200m		23:46		5:40/km		244 of 975
5K 5.000m		28:53		5:47/km		305 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:38	5:38/km	5:38	5:38/km
2K	2.000m	11:24	5:42/km	5:46	5:46/km
3K	3.000m	17:10	5:43/km	5:46	5:46/km
4K	4.000m	22:35	5:39/km	5:25	5:25/km
5K	5.000m	28:53	5:47/km	6:18	6:18/km
6K	6.000m	34:56	5:49/km	6:03	6:03/km
7K	7.000m	41:04	5:52/km	6:08	6:08/km
	7.201m	42:20	5:53/km	1:16	6:18/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: 94 bpm

Average: 158 bpm

Maximum: 185 bpm

Cadence

Elevation / Altitude

Minimum: -2m

Average: 5m

Maximum: 14m