Rob Kaper's Training (Interval Run) in London
Wednesday 3 July 2019, 07:41 London, GB
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.
Details
Distance Recorded (GPS) | 7.327m | |
Time (Watch) | 45:39 | |
Pace | 6:14/km | |
Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Broken clouds | Few clouds | |||
Temperature | 14.4 ℃ | 14.4 ℃ | |||
Feels like | 13.7 ℃ | 13.8 ℃ | |||
Wind | NE 2.1 km/h | NE 2.6 km/h | |||
Humidity | 70% | 70% | |||
Pressure | 1026 hPa | 1026 hPa | |||
Dew point | 9.0 ℃ | 9.0 ℃ | |||
Cloudiness | 75% | 20% |
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 6:14 | 6:14/km | 750 of 984 | |||
1 Mile 1.610m | 9:52 | 6:08/km | 641 of 979 | |||
Deci Marathon 4.200m | 24:33 | 5:51/km | 351 of 964 | |||
5K 5.000m | 29:07 | 5:49/km | 333 of 933 |
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
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