Rob Kaper's Training (Interval Run) in Rotterdam

Polar training target: Interval

Nog nooit zo keurig aan de zones gehouden. Morgen wel weer zwemmen ipv lopen want knie blijft zeuren na een tijdje.

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.

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Details

Distance Recorded (GPS)		5.961m
Time (Watch)		35:01
Pace		5:52/km
Shoe		Nike Pegasus 36

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Overcast clouds		Few clouds
Temperature		13.7 ℃		14.1 ℃
Feels like		13.0 ℃		13.4 ℃
Wind			NW 4.0 km/h		NW 3.0 km/h
Humidity		73%		69%
Pressure		1025 hPa		1025 hPa
Dew point		8.9 ℃		8.5 ℃
Cloudiness		100%		17%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Nieuwe Werk
• Dijkzigt
• Centrum

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:52		5:52/km		466 of 996
1 Mile 1.610m		9:22		5:49/km		384 of 991
Deci Marathon 4.200m		24:02		5:43/km		284 of 975
5K 5.000m		28:18		5:40/km		239 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:52	5:52/km	5:52	5:52/km
2K	2.000m	11:43	5:52/km	5:51	5:51/km
3K	3.000m	17:23	5:48/km	5:40	5:40/km
4K	4.000m	23:03	5:46/km	5:40	5:40/km
5K	5.000m	28:18	5:40/km	5:15	5:15/km
	5.961m	35:01	5:52/km	6:43	6:59/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: 91 bpm

Average: 160 bpm

Maximum: 183 bpm

Cadence

Elevation / Altitude

Minimum: -15m

Average: 5m

Maximum: 37m