Rob Kaper's Training (Interval Run) in Rotterdam

Friday 19 July 2019, 13:47
Rotterdam, NL

Polar training target: Interval

Warm-up: 16 minutes in zones 1-3.
Work: 2 x (5 minutes in zones 4-5 + 2 minutes in zone 3)
Cool-down: 5 minutes in zones 1-2.

Nieuwe schoenen uitproberen dus veel te gretig van start waardoor ik denk ik nog wel wat sneller had moeten kunnen bij de stukjes interval. Allemaal segment records zonder het echt te proberen, schoenen zijn goedgekeurd.

Details

Distance Recorded (GPS)6.605m
Time (Watch)38:25
Pace5:49/km
ShoeNike Vaporfly Next% '19
Strava2545216913

Weather

StartFinish
DescriptionScattered cloudsScattered clouds
Temperature22.9 ℃23.2 ℃
Feels like22.7 ℃23.1 ℃
WindSW 5.7 km/hSW 5.1 km/h
Humidity57%58%
Pressure1013 hPa1013 hPa
Dew point13.9 ℃14.4 ℃
Cloudiness40%40%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Kralingen-West
  • Rubroek
  • Oud-Crooswijk
  • Kralingse Bos
  • Kralingen-Oost

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:195:19/km86 of 870
1 Mile
1.610m
8:475:27/km121 of 865
Deci Marathon
4.200m
23:125:31/km135 of 850
5K
5.000m
27:315:30/km114 of 823

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:195:19/km5:195:19/km
2K2.000m11:095:35/km5:505:50/km
3K3.000m16:445:35/km5:355:35/km
4K4.000m21:485:27/km5:045:04/km
5K5.000m27:315:30/km5:435:43/km
6K6.000m34:275:45/km6:566:56/km
6.605m38:255:49/km3:586:33/km

Pace

Average pace for fastest three 6K activities are shown for comparison.

Heart Rate

Minimum: 115 bpm
Average: 165 bpm
Maximum: 184 bpm

Cadence

Elevation / Altitude

Minimum: -11m
Average: 5m
Maximum: 42m