Rob Kaper's Training (Interval Run) in Rotterdam

Polar training target: Interval

Warm-up: 16 minutes in zones 1-3.
Work: 2 x (5 minutes in zones 4-5 + 2 minutes in zone 3)
Cool-down: 5 minutes in zones 1-2.

Nieuwe schoenen uitproberen dus veel te gretig van start waardoor ik denk ik nog wel wat sneller had moeten kunnen bij de stukjes interval. Allemaal segment records zonder het echt te proberen, schoenen zijn goedgekeurd.

• Likes
• Comment

Details

Distance Recorded (GPS)		6.605m
Time (Watch)		38:25
Pace		5:49/km
Shoe		Nike Vaporfly Next% '19

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Scattered clouds		Scattered clouds
Temperature		22.9 ℃		23.2 ℃
Feels like		22.7 ℃		23.1 ℃
Wind			SW 5.7 km/h		SW 5.1 km/h
Humidity		57%		57%
Pressure		1014 hPa		1014 hPa
Dew point		13.9 ℃		14.2 ℃
Cloudiness		40%		40%

Route

+–

⇧

i

⤢

Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Struisenburg
• Kralingen-West
• Rubroek
• Oud-Crooswijk
• Kralingse Bos
• Kralingen-Oost

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:19		5:19/km		99 of 996
1 Mile 1.610m		8:47		5:27/km		141 of 991
Deci Marathon 4.200m		23:12		5:31/km		160 of 975
5K 5.000m		27:31		5:30/km		138 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:19	5:19/km	5:19	5:19/km
2K	2.000m	11:09	5:35/km	5:50	5:50/km
3K	3.000m	16:44	5:35/km	5:35	5:35/km
4K	4.000m	21:48	5:27/km	5:04	5:04/km
5K	5.000m	27:31	5:30/km	5:43	5:43/km
6K	6.000m	34:27	5:45/km	6:56	6:56/km
	6.605m	38:25	5:49/km	3:58	6:33/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: 115 bpm

Average: 165 bpm

Maximum: 184 bpm

Cadence

Elevation / Altitude

Minimum: -11m

Average: 5m

Maximum: 42m