Rob Kaper's Training (Interval Run) in Rotterdam

W08D2 - Intervals

10m WU, 3x (10m Z4 + 1:30 rest). Work @4:59/km, 5:11 en 4:56. Laatste half want al thuis, eerste indrukwekkend want én losse veter moeten dubbelstrikken én huissluitels uit een gat in de zak gevallen. Gelukkig tegen m'n achterbeen aan anders had ik dat thuis pas gemerkt.

PS: Ik haat Portugezen. #psvben

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Details

Distance Recorded (GPS)		7.150m
Time (Watch)		38:13
Pace		5:21/km
Shoe		Nike Vaporfly Next% '19

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Overcast clouds		Overcast clouds
Temperature		16.5 ℃		16.3 ℃
Feels like		16.4 ℃		16.2 ℃
Wind			N 3.1 km/h		N 3.1 km/h
Humidity		85%		86%
Pressure		1028 hPa		1028 hPa
Dew point		13.9 ℃		14.0 ℃
Cloudiness		87%		91%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Nieuwe Werk
• Dijkzigt

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:20		5:20/km		109 of 996
1 Mile 1.610m		8:46		5:27/km		139 of 991
Deci Marathon 4.200m		22:32		5:22/km		94 of 975
5K 5.000m		26:37		5:19/km		74 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:20	5:20/km	5:20	5:20/km
2K	2.000m	10:45	5:23/km	5:25	5:25/km
3K	3.000m	15:30	5:10/km	4:45	4:45/km
4K	4.000m	21:32	5:23/km	6:02	6:02/km
5K	5.000m	26:37	5:19/km	5:05	5:05/km
6K	6.000m	32:04	5:21/km	5:27	5:27/km
7K	7.000m	37:38	5:23/km	5:34	5:34/km
	7.150m	38:13	5:21/km	0:35	3:53/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: 88 bpm

Average: 162 bpm

Maximum: 187 bpm

Cadence

Elevation / Altitude

Minimum: 5m

Average: 8m

Maximum: 13m