Rob Kaper's Training (Interval Run) in Rotterdam

Wednesday 5 June 2019, 18:59, Global Running Day
Rotterdam, NL

Polar training target: Interval

Warm-up: 16 minutes in zones 1-3.
Work: 3 x (6 minutes in zones 4-5 + 2 minutes in zone 3)
Cool-down: 5 minutes in zones 1-2.

Dit ging best lekker ondanks de slopende wandeling van gisteren, de zes minuten fases zone 4-5 gingen in pace 5:19, 5:37 en 5:22 - voor mijn doen aardig rap.

Details

Distance Recorded (GPS)7.269m
Time (Watch)45:01
Pace6:12/km
ShoeASICS Gel-Pulse 10
Strava2426236216

Weather

StartFinish
DescriptionLight rainLight rain
Temperature16.1 ℃16.0 ℃
Feels like15.8 ℃15.4 ℃
WindN 3.0 km/hN 3.1 km/h
Humidity76%68%
Pressure1007 hPa1007 hPa
Dew point11.9 ℃10.1 ℃
Cloudiness100%100%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • Kralingen-West
  • Rubroek
  • Oud-Crooswijk
  • Kralingse Bos
  • Kralingen-Oost

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
6:166:16/km645 of 828
1 Mile
1.610m
10:156:22/km678 of 823
Deci Marathon
4.200m
25:506:09/km490 of 808
5K
5.000m
30:196:04/km418 of 783

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m6:166:16/km6:166:16/km
2K2.000m12:426:21/km6:266:26/km
3K3.000m18:426:14/km6:006:00/km
4K4.000m24:396:10/km5:575:57/km
5K5.000m30:196:04/km5:405:40/km
6K6.000m36:086:01/km5:495:49/km
7K7.000m42:536:08/km6:456:45/km
7.269m45:016:12/km2:087:56/km

Pace

Average pace for fastest three 7K activities are shown for comparison.

Heart Rate

Average: 155 bpm
Maximum: 179 bpm
Minimum: 97 bpm

Cadence

Altitude