Rob Kaper's Training (Interval Run) in Rotterdam

W11D5 - Intervals

8m WU, 3x (8m Z4 + 2m rest). Eerste interval lekker 4:59/km ondanks 2x u-turn afgesloten weg, tweede te veel stoplichten en derde halverwege afgebroken want afgesproken bij Biergarten. 🍻

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Details

Distance Recorded (GPS)		6.512m
Time (Watch)		37:10
Pace		5:42/km
Shoe		Saucony Endorpin Speed Neon

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Overcast clouds		Overcast clouds
Temperature		16.3 ℃		15.9 ℃
Feels like		16.2 ℃		15.8 ℃
Wind			E 1.9 km/h		E 1.9 km/h
Humidity		85%		86%
Pressure		1016 hPa		1016 hPa
Dew point		13.8 ℃		13.5 ℃
Cloudiness		96%		96%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Cool
• Dijkzigt
• Nieuwe Werk
• Centrum
• Delfshaven
• CS-Kwartier

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:23		5:23/km		126 of 996
1 Mile 1.610m		8:50		5:29/km		161 of 991
Deci Marathon 4.200m		23:47		5:40/km		246 of 975
5K 5.000m		28:15		5:39/km		232 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:23	5:23/km	5:23	5:23/km
2K	2.000m	10:44	5:22/km	5:21	5:21/km
3K	3.000m	15:35	5:12/km	4:51	4:51/km
4K	4.000m	22:09	5:32/km	6:34	6:34/km
5K	5.000m	28:15	5:39/km	6:06	6:06/km
6K	6.000m	34:32	5:45/km	6:17	6:17/km
	6.512m	37:10	5:42/km	2:38	5:09/km

Pace

• Training (Interval Run) in Rotterdam (split pace)
• Training (Interval Run) in Rotterdam (average pace)
• Ronde van West 2021 (16 Oct 2021)
• Oosterscheldeloop 2024 (30 Mar 2024)
• Lelieloop 2023 (29 May 2023)

Average pace for fastest three 6K activities are shown for comparison.

Heart Rate

Minimum: 77 bpm

Average: 153 bpm

Maximum: 190 bpm

Cadence

Elevation / Altitude

Minimum: 0m

Average: 6m

Maximum: 13m