Rob Kaper's Training (Interval Run) in Rotterdam

Intervals 1000/1000

Rustig aan en tempowerk, om en om steeds een kilometertje. Hier en daar best pittig want het waait al behoorlijk hard met storm Pia op komst. Beter is die zaterdag een beetje gaan liggen weer.... Laatste 700m beetje fartlek.

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Details

Distance Recorded (GPS)		7.735m
Time (Watch)		43:01
Pace		5:34/km
Shoe		Saucony Endorpin Speed 2 Orange

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Light rain		Light rain
Temperature		8.7 ℃		9.0 ℃
Feels like		4.9 ℃		5.1 ℃
Wind			SW 8.2 km/h		SW 9.3 km/h
Humidity		90%		90%
Pressure		1010 hPa		1010 hPa
Dew point		7.2 ℃		7.5 ℃
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		5:58		5:58/km		571 of 996
1 Mile 1.610m		8:44		5:25/km		126 of 991
Deci Marathon 4.200m		22:43		5:25/km		116 of 975
5K 5.000m		27:41		5:32/km		158 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:58	5:58/km	5:58	5:58/km
2K	2.000m	10:34	5:17/km	4:36	4:36/km
3K	3.000m	16:33	5:31/km	5:59	5:59/km
4K	4.000m	21:25	5:21/km	4:52	4:52/km
5K	5.000m	27:41	5:32/km	6:16	6:16/km
6K	6.000m	32:37	5:26/km	4:56	4:56/km
7K	7.000m	38:46	5:32/km	6:09	6:09/km
	7.735m	43:01	5:34/km	4:15	5:47/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: 76 bpm

Average: 163 bpm

Maximum: 185 bpm

Cadence

Elevation / Altitude

Minimum: 0m

Average: 6m

Maximum: 10m