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
Pace		5:49/km
Shoe		Nike Vaporfly Next% '19

Badges Earned

Runnerdam

Weather

	Start		Finish
Description		Scattered clouds		Scattered clouds
Temperature	22.9 ℃		23.2 ℃
Feels like	22.7 ℃		23.1 ℃
Wind		SW 5.7 km/h		SW 5.1 km/h
Humidity	57%		57%
Pressure	1014 hPa		1014 hPa
Dew point	13.9 ℃		14.2 ℃
Cloudiness	40%		40%

Route

Cities, Municipalities & Boroughs Visited

Rotterdam

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

Milestones

Distance		Pace	Overall
1K 1.000m	5:19	5:19/km	99 of 996
1 Mile 1.610m	8:47	5:27/km	141 of 991
Deci Marathon 4.200m	23:12	5:31/km	160 of 975
5K 5.000m	27:31	5:30/km	138 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:19	5:19/km	5:19	5:19/km
2K	2.000m	11:09	5:35/km	5:50	5:50/km
3K	3.000m	16:44	5:35/km	5:35	5:35/km
4K	4.000m	21:48	5:27/km	5:04	5:04/km
5K	5.000m	27:31	5:30/km	5:43	5:43/km
6K	6.000m	34:27	5:45/km	6:56	6:56/km
	6.605m	38:25	5:49/km	3:58	6:33/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