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 | |
| Pace | 6:24/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
Run around the Clock
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Overcast clouds | |||
| Temperature | 17.6 ℃ | 17.5 ℃ | |||
| Feels like | 17.6 ℃ | 17.5 ℃ | |||
| Wind | N 0.5 km/h | N 1.0 km/h | |||
| Humidity | 83% | 85% | |||
| Pressure | 1012 hPa | 1012 hPa | |||
| Dew point | 14.7 ℃ | 14.9 ℃ | |||
| Cloudiness | 0% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:23 | 6:23/km | 802 of 960 | |||
| 1 Mile 1.610m | 10:29 | 6:31/km | 839 of 955 | |||
| Deci Marathon 4.200m | 25:30 | 6:04/km | 528 of 940 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:23 | 6:23/km | 6:23 | 6:23/km |
| 2K | 2.000m | 12:58 | 6:29/km | 6:35 | 6:35/km |
| 3K | 3.000m | 18:24 | 6:08/km | 5:26 | 5:26/km |
| 4K | 4.000m | 23:47 | 5:57/km | 5:23 | 5:23/km |
| 4.729m | 30:15 | 6:24/km | 6:28 | 8:52/km |
Pace
Average pace for fastest three 4K activities are shown for comparison.
Heart Rate
Minimum: 112 bpm
Average: 151 bpm
Maximum: 186 bpm
Cadence
Elevation / Altitude
Minimum: -12m
Average: 7m
Maximum: 28m