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 | |
Strava | 2426236216 |
Badges Earned
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 | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 6:16 | 6:16/km | 701 of 903 | |||
1 Mile 1.610m | 10:15 | 6:22/km | 735 of 898 | |||
Deci Marathon 4.200m | 25:50 | 6:09/km | 536 of 883 | |||
5K 5.000m | 30:19 | 6:04/km | 459 of 853 |
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