Rob Kaper's Training (Interval Run) in Rotterdam

Interval

Warmup: 13 minutes in zones 1-3.
Work: 4 x (6 minutes in zones 4-5 + 2 minutes in zone 3)
Cooldown: 5 minutes in zones 1-2.

• Likes
• Comment

Details

Distance Recorded (GPS)		7.703m
Time (Watch)		46:48
Pace		6:05/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Fog		Broken clouds
Temperature		8.7 ℃		8.7 ℃
Feels like		8.7 ℃		8.7 ℃
Wind			N 0.5 km/h		N 1.1 km/h
Humidity		91%		90%
Pressure		1023 hPa		1023 hPa
Dew point		7.3 ℃		7.2 ℃
Cloudiness		72%		82%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Centrum
• Nieuwe Werk
• Dijkzigt

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:41		6:41/km		909 of 996
1 Mile 1.610m		10:28		6:30/km		867 of 991
Deci Marathon 4.200m		25:15		6:01/km		494 of 975
5K 5.000m		30:13		6:03/km		507 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:41	6:41/km	6:41	6:41/km
2K	2.000m	12:54	6:27/km	6:13	6:13/km
3K	3.000m	18:16	6:05/km	5:22	5:22/km
4K	4.000m	24:13	6:03/km	5:57	5:57/km
5K	5.000m	30:13	6:03/km	6:00	6:00/km
6K	6.000m	35:59	6:00/km	5:46	5:46/km
7K	7.000m	41:33	5:56/km	5:34	5:34/km
	7.703m	46:48	6:05/km	5:15	7:28/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: 89 bpm

Average: 156 bpm

Maximum: 181 bpm

Cadence

Elevation / Altitude

Minimum: -6m

Average: 6m

Maximum: 31m