Rob Kaper's Training (Interval Run) in Rotterdam

W16D3 - Intervals

10m WU, 2x (5:00 max + 1:00 rest), 10m CD. Work @4:41/km, 4:58/km.

Blijkbaar vond Garmin nog een (korte) interval nodig. Morgen nog een half uurtje rustig aan, zaterdag sfeer proeven bij de City Run en dan zondag kilometers vreten!

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Details

Distance Recorded (GPS)		5.648m
Time (Watch)		32:03
Pace		5:40/km
Shoe		Saucony Endorpin Speed 2 Orange

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Moderate rain		Moderate rain
Temperature		11.1 ℃		11.4 ℃
Feels like		9.9 ℃		10.2 ℃
Wind			SW 9.8 km/h		SW 8.8 km/h
Humidity		61%		60%
Pressure		997 hPa		997 hPa
Dew point		3.9 ℃		4.0 ℃
Cloudiness		75%		75%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Struisenburg
• De Esch
• Kralingen-Oost

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:54		5:54/km		507 of 996
1 Mile 1.610m		9:24		5:50/km		422 of 991
Deci Marathon 4.200m		23:22		5:34/km		183 of 975
5K 5.000m		27:55		5:35/km		188 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:54	5:54/km	5:54	5:54/km
2K	2.000m	11:18	5:39/km	5:24	5:24/km
3K	3.000m	16:37	5:32/km	5:19	5:19/km
4K	4.000m	22:08	5:32/km	5:31	5:31/km
5K	5.000m	27:55	5:35/km	5:47	5:47/km
	5.648m	32:03	5:40/km	4:08	6:23/km

Pace

• Training (Interval Run) in Rotterdam (split pace)
• Training (Interval Run) in Rotterdam (average pace)
• Roetersrun 2024 (3 Apr 2024)
• De 5 van Bavel 2023 (23 Sep 2023)
• Ronde van West 2021 (16 Oct 2021)

Average pace for fastest three 5K activities are shown for comparison.

Heart Rate

Minimum: 74 bpm

Average: 141 bpm

Maximum: 182 bpm

Cadence

Elevation / Altitude

Minimum: 3m

Average: 9m

Maximum: 15m