Rob Kaper's Training (Interval Run) in London

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.

Slopend maar vermoedelijk snelste interval training ooit, al komt dat voornamelijk door het laag blijven van de hartslag in de warmup. Ben nu benieuwd of dat altijd zo is bij 's ochtends vroeg in de frisse lucht lopen.

• Likes
• Comment

Details

Distance Recorded (GPS)		7.327m
Time (Watch)		45:39
Pace		6:14/km
Shoe		ASICS Gel-Pulse 10

Badges Earned

London CallingRunning

Weather

		Start		Finish
Description			Broken clouds		Few clouds
Temperature		14.4 ℃		14.4 ℃
Feels like		13.7 ℃		13.7 ℃
Wind			NE 2.1 km/h		NE 2.6 km/h
Humidity		70%		69%
Pressure		1026 hPa		1026 hPa
Dew point		9.0 ℃		8.8 ℃
Cloudiness		75%		20%

Route

+–

⇧

i

⤢

Cities, Municipalities & Boroughs Visited

London

City of Westminster

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		6:14		6:14/km		760 of 996
1 Mile 1.610m		9:52		6:08/km		649 of 991
Deci Marathon 4.200m		24:33		5:51/km		356 of 975
5K 5.000m		29:07		5:49/km		338 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	6:14	6:14/km	6:14	6:14/km
2K	2.000m	12:08	6:04/km	5:54	5:54/km
3K	3.000m	17:37	5:52/km	5:29	5:29/km
4K	4.000m	23:17	5:49/km	5:40	5:40/km
5K	5.000m	29:07	5:49/km	5:50	5:50/km
6K	6.000m	35:12	5:52/km	6:05	6:05/km
7K	7.000m	42:36	6:05/km	7:24	7:24/km
	7.327m	45:39	6:14/km	3:03	9:20/km

Pace

• Training (Interval Run) in London (split pace)
• Training (Interval Run) in London (average pace)
• Ronde van West 2021 (16 Oct 2021)
• Lelieloop 2023 (29 May 2023)
• Oosterscheldeloop 2024 (30 Mar 2024)

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

Heart Rate

Minimum: 90 bpm

Average: 148 bpm

Maximum: 172 bpm

Cadence

Elevation / Altitude

Minimum: 8m

Average: 32m

Maximum: 65m