Rob Kaper's Training (Interval Run) in Rotterdam
Wednesday 29 May 2019, 20:06 Rotterdam, NL
Polar training target: Interval
Warm-up: 14 minutes in zones 1-3.
Work: 3 x (5 minutes in zones 4-5 + 2 minutes in zone 3)
Cool-down: 5 minutes in zones 1-2.
Details
| Distance Recorded (GPS) | 6.902m | |
| Time (Watch) | 44:27 | |
| Pace | 6:26/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Clear sky | |||
| Temperature | 16.3 ℃ | 15.3 ℃ | |||
| Feels like | 15.7 ℃ | 14.7 ℃ | |||
| Wind | W 6.2 km/h | W 3.1 km/h | |||
| Humidity | 64% | 67% | |||
| Pressure | 1020 hPa | 1020 hPa | |||
| Dew point | 9.5 ℃ | 9.2 ℃ | |||
| Cloudiness | 100% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Rubroek
- Kralingen-West
- Oud-Crooswijk
- Kralingse Bos
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:17 | 6:17/km | 747 of 945 | |||
| 1 Mile 1.610m | 10:12 | 6:20/km | 756 of 941 | |||
| Deci Marathon 4.200m | 25:34 | 6:05/km | 529 of 925 | |||
| 5K 5.000m | 30:28 | 6:06/km | 508 of 895 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:17 | 6:17/km | 6:17 | 6:17/km |
| 2K | 2.000m | 12:45 | 6:23/km | 6:28 | 6:28/km |
| 3K | 3.000m | 18:34 | 6:11/km | 5:49 | 5:49/km |
| 4K | 4.000m | 24:26 | 6:07/km | 5:52 | 5:52/km |
| 5K | 5.000m | 30:28 | 6:06/km | 6:02 | 6:02/km |
| 6K | 6.000m | 37:05 | 6:11/km | 6:37 | 6:37/km |
| 6.902m | 44:27 | 6:26/km | 7:22 | 8:10/km |
Pace
Average pace for fastest three 6K activities are shown for comparison.
Heart Rate
Minimum: 86 bpm
Average: 151 bpm
Maximum: 183 bpm
Cadence
Elevation / Altitude
Minimum: -10m
Average: 2m
Maximum: 27m