Rob Kaper's Training (Interval Run) in Rotterdam

15m WU, 4x (8m Z4 + 2m rest). Lang geleden dat ik een interval gedaan had, dus dat was even flink doorbijten. De benen lijken weer een beetje wakker te worden na het lage trainingsvolume in de winter, de longen hebben nog iets meer tijd nodig.

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Details

Distance Recorded (GPS)		9.410m
Time (Watch)		55:23
Pace		5:53/km
Shoe		Nike Pegasus 40 FlyEase

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Overcast clouds		Few clouds
Temperature		14.2 ℃		13.4 ℃
Feels like		13.6 ℃		12.8 ℃
Wind			S 5.7 km/h		S 4.1 km/h
Humidity		74%		77%
Pressure		1007 hPa		1007 hPa
Dew point		9.6 ℃		9.5 ℃
Cloudiness		90%		20%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Struisenburg
• De Esch
• Kralingen-Oost
• Kralingse Veer

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:55		5:55/km		529 of 996
1 Mile 1.610m		9:52		6:08/km		655 of 991
Deci Marathon 4.200m		24:34		5:51/km		367 of 975
5K 5.000m		29:02		5:48/km		326 of 944
5 Mile 8.050m		46:59		5:50/km		209 of 672

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:55	5:55/km	5:55	5:55/km
2K	2.000m	12:27	6:14/km	6:32	6:32/km
3K	3.000m	17:52	5:57/km	5:25	5:25/km
4K	4.000m	22:47	5:42/km	4:55	4:55/km
5K	5.000m	29:02	5:48/km	6:15	6:15/km
6K	6.000m	35:19	5:53/km	6:17	6:17/km
7K	7.000m	40:25	5:46/km	5:06	5:06/km
8K	8.000m	46:42	5:50/km	6:17	6:17/km
9K	9.000m	52:18	5:49/km	5:36	5:36/km
	9.410m	55:23	5:53/km	3:05	7:31/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 9K activities are shown for comparison.

Heart Rate

Minimum: 78 bpm

Average: 156 bpm

Maximum: 182 bpm

Cadence

Elevation / Altitude

Minimum: 0m

Average: 5m

Maximum: 13m