Rob Kaper's Training (Interval Run) in Rotterdam
Friday 2 August 2019, 18:45 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.
Warmup iets te veel in zone 4. Voelde niet heel snel ook de interval stukjes niet maar alsnog snellere 5km dan gisteren...
Details
| Distance Recorded (GPS) | 6.112m | |
| Time (Watch) | 35:57 | |
| Pace | 5:53/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light rain | Light rain | |||
| Temperature | 20.1 ℃ | 19.9 ℃ | |||
| Feels like | 20.2 ℃ | 20.1 ℃ | |||
| Wind | NW 6.2 km/h | NW 5.7 km/h | |||
| Humidity | 79% | 82% | |||
| Pressure | 1015 hPa | 1015 hPa | |||
| Dew point | 16.3 ℃ | 16.8 ℃ | |||
| Cloudiness | 20% | 20% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:22 | 5:22/km | 117 of 996 | |||
| 1 Mile 1.610m | 8:50 | 5:29/km | 159 of 991 | |||
| Deci Marathon 4.200m | 23:29 | 5:35/km | 199 of 975 | |||
| 5K 5.000m | 27:41 | 5:32/km | 154 of 944 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:22 | 5:22/km | 5:22 | 5:22/km |
| 2K | 2.000m | 11:06 | 5:33/km | 5:44 | 5:44/km |
| 3K | 3.000m | 16:47 | 5:36/km | 5:41 | 5:41/km |
| 4K | 4.000m | 22:04 | 5:31/km | 5:17 | 5:17/km |
| 5K | 5.000m | 27:41 | 5:32/km | 5:37 | 5:37/km |
| 6K | 6.000m | 35:06 | 5:51/km | 7:25 | 7:25/km |
| 6.112m | 35:57 | 5:53/km | 0:51 | 7:35/km |
Pace
Average pace for fastest three 6K activities are shown for comparison.
Heart Rate
Minimum: 103 bpm
Average: 157 bpm
Maximum: 181 bpm
Cadence
Elevation / Altitude
Minimum: -15m
Average: 11m
Maximum: 42m