Rob Kaper's Training (Interval Run) in Rotterdam

Polar training target: Interval

Iets enthousiaster gelopen dan gepland. Strava PR's vertrouw ik niet, maar toch... fijne schoentjes, die gaan dinsdag aan tijdens de Ronde van West.

Warm-up: 14 minutes in zones 1-3.
Work: 3 x (5 minutes in zones 4-5 + 2 minutes in zone 3)
Cool-down: 5 minutes in zones 1-2.

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Details

Distance Recorded (GPS)		7.045m
Time (Watch)		40:06
Pace		5:42/km
Shoe		Nike Vaporfly Next% '19

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Clear sky		Clear sky
Temperature		26.9 ℃		25.4 ℃
Feels like		27.5 ℃		25.5 ℃
Wind			NE 2.8 km/h		NE 2.8 km/h
Humidity		53%		57%
Pressure		1019 hPa		1019 hPa
Dew point		16.5 ℃		16.3 ℃
Cloudiness		0%		0%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Centrum
• Nieuwe Werk
• Dijkzigt

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:10		5:10/km		66 of 996
1 Mile 1.610m		8:11		5:05/km		47 of 991
Deci Marathon 4.200m		22:19		5:19/km		74 of 975
5K 5.000m		27:05		5:25/km		107 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:10	5:10/km	5:10	5:10/km
2K	2.000m	10:15	5:08/km	5:05	5:05/km
3K	3.000m	15:36	5:12/km	5:21	5:21/km
4K	4.000m	21:15	5:19/km	5:39	5:39/km
5K	5.000m	27:05	5:25/km	5:50	5:50/km
6K	6.000m	32:44	5:27/km	5:39	5:39/km
7K	7.000m	39:43	5:40/km	6:59	6:59/km
	7.045m	40:06	5:42/km	0:23	8:31/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: 91 bpm

Average: 162 bpm

Maximum: 182 bpm

Cadence

Elevation / Altitude

Minimum: -20m

Average: 0m

Maximum: 23m