Rob Kaper's Training (Interval Run) in London

Wednesday 3 July 2019, 07:41

London, GB

7.327m

45:39

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
Performance		1.06

Badges Earned

Men with bowler hats running in front of the Big Ben Tower

London ~~Calling~~Running

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

Cities, Municipalities & Boroughs Visited

London

City of Westminster

Milestones

Distance		Pace	Overall
1K 1.000m	6:14	6:14/km	852 of 1137
1 Mile 1.610m	9:52	6:08/km	732 of 1132
Deci Marathon 4.200m	24:33	5:51/km	398 of 1104
5K 5.000m	29:07	5:49/km	375 of 1065

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