Rob Kaper's Training (Interval Run) in Rotterdam
Wednesday 19 June 2019, 20:16 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.
De snelle stukjes gingen best snel, maar hartslag was niet omlaag te krijgen tijdens rust of cool-down. Luchtvochtigheid was dan ook zeer hoog tussen twee onweersbuien in.
Details
| Distance Recorded (GPS) | 6.577m | |
| Time (Watch) | 40:38 | |
| Pace | 6:11/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light rain | Light rain | |||
| Temperature | 18.1 ℃ | 18.2 ℃ | |||
| Feels like | 18.2 ℃ | 18.3 ℃ | |||
| Wind | W 1.5 km/h | W 2.1 km/h | |||
| Humidity | 83% | 86% | |||
| Pressure | 1007 hPa | 1007 hPa | |||
| Dew point | 15.2 ℃ | 15.8 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Struisenburg
- Kralingen-West
- Rubroek
- Oud-Crooswijk
- Kralingen-Oost
- Kralingse Bos
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:40 | 5:40/km | 281 of 945 | |||
| 1 Mile 1.610m | 9:29 | 5:53/km | 441 of 941 | |||
| Deci Marathon 4.200m | 24:40 | 5:52/km | 363 of 925 | |||
| 5K 5.000m | 29:35 | 5:55/km | 378 of 895 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:40 | 5:40/km | 5:40 | 5:40/km |
| 2K | 2.000m | 12:02 | 6:01/km | 6:22 | 6:22/km |
| 3K | 3.000m | 17:35 | 5:52/km | 5:33 | 5:33/km |
| 4K | 4.000m | 23:29 | 5:52/km | 5:54 | 5:54/km |
| 5K | 5.000m | 29:35 | 5:55/km | 6:06 | 6:06/km |
| 6K | 6.000m | 36:19 | 6:03/km | 6:44 | 6:44/km |
| 6.577m | 40:38 | 6:11/km | 4:19 | 7:29/km |
Pace
Average pace for fastest three 6K activities are shown for comparison.
Heart Rate
Minimum: 104 bpm
Average: 161 bpm
Maximum: 188 bpm
Cadence
Elevation / Altitude
Minimum: -14m
Average: 4m
Maximum: 26m