Rob Kaper's Training (Interval Run) in Rotterdam

W06D4 - Intervals

15m WU, 5x (3m Z4 + 1:30 rest), CD. Work @4:46/km, 5:11, 5:25, 5:11, 5:10.

Het waren maar stukjes van 3 minuten maar wel voor de eerste keer beetje fatsoenlijk tempo dit jaar. 🥳

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Details

Distance Recorded (GPS)		7.791m
Time (Watch)		47:34
Pace		6:06/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Few clouds		Few clouds
Temperature		7.1 ℃		6.9 ℃
Feels like		4.2 ℃		3.9 ℃
Wind			NW 4.6 km/h		NW 4.6 km/h
Humidity		84%		84%
Pressure		1027 hPa		1028 hPa
Dew point		4.6 ℃		4.4 ℃
Cloudiness		20%		20%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:49		5:49/km		426 of 996
1 Mile 1.610m		9:28		5:53/km		456 of 991
Deci Marathon 4.200m		25:01		5:57/km		445 of 975
5K 5.000m		30:07		6:01/km		497 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:49	5:49/km	5:49	5:49/km
2K	2.000m	11:51	5:56/km	6:02	6:02/km
3K	3.000m	17:17	5:46/km	5:26	5:26/km
4K	4.000m	23:47	5:57/km	6:30	6:30/km
5K	5.000m	30:07	6:01/km	6:20	6:20/km
6K	6.000m	36:05	6:01/km	5:58	5:58/km
7K	7.000m	42:35	6:05/km	6:30	6:30/km
	7.791m	47:34	6:06/km	4:59	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: 107 bpm

Average: 164 bpm

Maximum: 186 bpm

Cadence

Elevation / Altitude

Minimum: 1m

Average: 7m

Maximum: 13m