Rob Kaper's Training (Interval Run) in Rotterdam

W05D6 - Intervals

10m WU, 6x (5m Z4 + 1m rest). Work @5:26/km, 5:55, 6:21🚦, 5:49, 5:41, 6:07.

Spieren nog niet helemaal honderd en wat gevoelig dus niet echt tempo durven pushen.

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Details

Distance Recorded (GPS)		7.721m
Time (Watch)		47:32
Pace		6:09/km
Shoe		Saucony Endorpin Speed Neon

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Overcast clouds		Overcast clouds
Temperature		6.0 ℃		6.0 ℃
Feels like		4.0 ℃		4.5 ℃
Wind			W 2.6 km/h		W 2.1 km/h
Humidity		90%		90%
Pressure		1035 hPa		1035 hPa
Dew point		4.5 ℃		4.5 ℃
Cloudiness		100%		100%

Route

+–

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Centrum
• Nieuwe Werk
• Dijkzigt
• Delfshaven
• Cool

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:46		5:46/km		396 of 996
1 Mile 1.610m		9:29		5:53/km		468 of 991
Deci Marathon 4.200m		25:29		6:04/km		544 of 975
5K 5.000m		30:33		6:07/km		547 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:46	5:46/km	5:46	5:46/km
2K	2.000m	11:35	5:48/km	5:49	5:49/km
3K	3.000m	17:41	5:54/km	6:06	6:06/km
4K	4.000m	24:19	6:05/km	6:38	6:38/km
5K	5.000m	30:33	6:07/km	6:14	6:14/km
6K	6.000m	36:50	6:08/km	6:17	6:17/km
7K	7.000m	42:41	6:06/km	5:51	5:51/km
	7.721m	47:32	6:09/km	4:51	6:44/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: 105 bpm

Average: 166 bpm

Maximum: 186 bpm

Cadence

Elevation / Altitude

Minimum: 1m

Average: 8m

Maximum: 17m