Rob Kaper's Training (Interval Run) in Rotterdam

Thursday 11 July 2019, 23:33
Rotterdam, NL

Polar training target: Interval

Warm-up: 13 minutes in zones 1-3.
Work: 2 x (4 minutes in zones 4-5 + 2 minutes in zone 3)
Cool-down: 5 minutes in zones 1-2.

Beetje kort, maar wel voluit kunnen gaan - rond de 5:00/km voor de stukjes sprint.

Details

Distance Recorded (GPS)4.729m
Time (Watch)30:15
Pace6:24/km
ShoeASICS Gel-Pulse 10
Strava2524450767

Weather

StartFinish
DescriptionClear skyOvercast clouds
Temperature17.6 ℃17.5 ℃
Feels like17.6 ℃17.5 ℃
WindN 0.5 km/hN 1.0 km/h
Humidity83%85%
Pressure1012 hPa1012 hPa
Dew point14.7 ℃14.9 ℃
Cloudiness0%100%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • De Esch
  • Kralingen-Oost

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
6:236:23/km693 of 828
1 Mile
1.610m
10:296:31/km730 of 823
Deci Marathon
4.200m
25:306:04/km445 of 808

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m6:236:23/km6:236:23/km
2K2.000m12:586:29/km6:356:35/km
3K3.000m18:246:08/km5:265:26/km
4K4.000m23:475:57/km5:235:23/km
4.729m30:156:24/km6:288:52/km

Pace

Average pace for fastest three 4K activities are shown for comparison.

Heart Rate

Average: 151 bpm
Maximum: 186 bpm
Minimum: 112 bpm

Cadence

Altitude