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
Pace		6:12/km
Shoe		ASICS Gel-Pulse 10

Badges Earned

Runnerdam

Global Runner

Weather

	Start		Finish
Description		Light rain		Light rain
Temperature	16.1 ℃		16.0 ℃
Feels like	15.8 ℃		15.4 ℃
Wind		N 3.0 km/h		N 3.1 km/h
Humidity	76%		68%
Pressure	1007 hPa		1007 hPa
Dew point	11.9 ℃		10.1 ℃
Cloudiness	100%		100%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance		Pace	Overall
1K 1.000m	6:16	6:16/km	734 of 945
1 Mile 1.610m	10:15	6:22/km	769 of 941
Deci Marathon 4.200m	25:50	6:09/km	566 of 925
5K 5.000m	30:19	6:04/km	487 of 895

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:16	6:16/km	6:16	6:16/km
2K	2.000m	12:42	6:21/km	6:26	6:26/km
3K	3.000m	18:42	6:14/km	6:00	6:00/km
4K	4.000m	24:39	6:10/km	5:57	5:57/km
5K	5.000m	30:19	6:04/km	5:40	5:40/km
6K	6.000m	36:08	6:01/km	5:49	5:49/km
7K	7.000m	42:53	6:08/km	6:45	6:45/km
	7.269m	45:01	6:12/km	2:08	7:56/km

Pace

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

Heart Rate

Minimum: 97 bpm

Average: 155 bpm

Maximum: 179 bpm

Cadence

Elevation / Altitude

Minimum: -16m

Average: 1m

Maximum: 29m