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/km79 of 828
1 Mile
1.610m
8:475:27/km109 of 823
Deci Marathon
4.200m
23:125:31/km123 of 808
5K
5.000m
27:315:30/km103 of 783

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

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

Cadence

Altitude