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.

Warmup iets te veel in zone 4. Voelde niet heel snel ook de interval stukjes niet maar alsnog snellere 5km dan gisteren...

• Likes
• Comment

Details

Distance Recorded (GPS)		6.112m
Time (Watch)		35:57
Pace		5:53/km
Shoe		ASICS Gel-Pulse 10

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Light rain		Light rain
Temperature		20.1 ℃		19.9 ℃
Feels like		20.2 ℃		20.1 ℃
Wind			NW 6.2 km/h		NW 5.7 km/h
Humidity		79%		82%
Pressure		1015 hPa		1015 hPa
Dew point		16.3 ℃		16.8 ℃
Cloudiness		20%		20%

Route

+–

⇧

i

⤢

Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Struisenburg
• De Esch
• Kralingen-Oost

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:22		5:22/km		117 of 996
1 Mile 1.610m		8:50		5:29/km		159 of 991
Deci Marathon 4.200m		23:29		5:35/km		199 of 975
5K 5.000m		27:41		5:32/km		154 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:22	5:22/km	5:22	5:22/km
2K	2.000m	11:06	5:33/km	5:44	5:44/km
3K	3.000m	16:47	5:36/km	5:41	5:41/km
4K	4.000m	22:04	5:31/km	5:17	5:17/km
5K	5.000m	27:41	5:32/km	5:37	5:37/km
6K	6.000m	35:06	5:51/km	7:25	7:25/km
	6.112m	35:57	5:53/km	0:51	7:35/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: 103 bpm

Average: 157 bpm

Maximum: 181 bpm

Cadence

Elevation / Altitude

Minimum: -15m

Average: 11m

Maximum: 42m