Rob Kaper's Training (Interval Run) in Rotterdam

W11D3-Intervals

8m warmup, 3x (10m Z4 + 2m rust). Derde interval liep in de soep omdat de brug open ging, maar dat was stiekem niet zo heel erg want twee keer tien minuten rond de 5:40/km was meer dan genoeg met deze temperatuur.

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Details

Distance Recorded (GPS)		6.581m
Time (Watch)		45:51
Pace		6:58/km
Shoe		Saucony Endorpin Pro 2

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Few clouds		Few clouds
Temperature		29.5 ℃		28.5 ℃
Feels like		31.2 ℃		29.6 ℃
Wind			S 2.9 km/h		S 4.6 km/h
Humidity		56%		55%
Pressure		1013 hPa		1012 hPa
Dew point		19.8 ℃		18.6 ℃
Cloudiness		20%		13%

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		6:11		6:11/km		738 of 996
1 Mile 1.610m		9:49		6:06/km		636 of 991
Deci Marathon 4.200m		25:19		6:02/km		513 of 975
5K 5.000m		29:56		5:59/km		464 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:11	6:11/km	6:11	6:11/km
2K	2.000m	12:00	6:00/km	5:49	5:49/km
3K	3.000m	17:31	5:50/km	5:31	5:31/km
4K	4.000m	23:59	6:00/km	6:28	6:28/km
5K	5.000m	29:56	5:59/km	5:57	5:57/km
6K	6.000m	37:45	6:18/km	7:49	7:49/km
	6.581m	45:51	6:58/km	8:06	13:56/km

Pace

• Training (Interval Run) in Rotterdam (split pace)
• Training (Interval Run) in Rotterdam (average pace)
• Ronde van West 2021 (16 Oct 2021)
• Oosterscheldeloop 2024 (30 Mar 2024)
• Lelieloop 2023 (29 May 2023)

Average pace for fastest three 6K activities are shown for comparison.

Heart Rate

Minimum: 89 bpm

Average: 161 bpm

Maximum: 184 bpm

Cadence

Elevation / Altitude

Minimum: -4m

Average: 1m

Maximum: 8m