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 | |
Strava | 2545216913 |
Badges Earned
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% | 58% | |||
Pressure | 1013 hPa | 1013 hPa | |||
Dew point | 13.9 ℃ | 14.4 ℃ | |||
Cloudiness | 40% | 40% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Kralingen-West
- Rubroek
- Oud-Crooswijk
- Kralingse Bos
- Kralingen-Oost
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 5:19 | 5:19/km | 87 of 903 | |||
1 Mile 1.610m | 8:47 | 5:27/km | 123 of 898 | |||
Deci Marathon 4.200m | 23:12 | 5:31/km | 139 of 883 | |||
5K 5.000m | 27:31 | 5:30/km | 118 of 853 |
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