Rob Kaper's Training (Interval Run) in Rotterdam
Sunday 25 August 2019, 20:37 Rotterdam, NL
Polar training target: Interval
Iets enthousiaster gelopen dan gepland. Strava PR's vertrouw ik niet, maar toch... fijne schoentjes, die gaan dinsdag aan tijdens de Ronde van West.
Warm-up: 14 minutes in zones 1-3.
Work: 3 x (5 minutes in zones 4-5 + 2 minutes in zone 3)
Cool-down: 5 minutes in zones 1-2.
Details
| Distance Recorded (GPS) | 7.045m | |
| Time (Watch) | 40:06 | |
| Pace | 5:42/km | |
| Shoe | Nike Vaporfly Next% '19 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Clear sky | Clear sky | |||
| Temperature | 25.3 ℃ | 25.4 ℃ | |||
| Feels like | 25.4 ℃ | 25.5 ℃ | |||
| Wind | N 2.1 km/h | N 2.5 km/h | |||
| Humidity | 56% | 57% | |||
| Pressure | 1018 hPa | 1019 hPa | |||
| Dew point | 15.9 ℃ | 16.3 ℃ | |||
| Cloudiness | 0% | 0% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Nieuwe Werk
- Dijkzigt
- Centrum
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:10 | 5:10/km | 62 of 945 | |||
| 1 Mile 1.610m | 8:11 | 5:05/km | 45 of 941 | |||
| Deci Marathon 4.200m | 22:19 | 5:19/km | 70 of 925 | |||
| 5K 5.000m | 27:05 | 5:25/km | 98 of 895 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:10 | 5:10/km | 5:10 | 5:10/km |
| 2K | 2.000m | 10:15 | 5:08/km | 5:05 | 5:05/km |
| 3K | 3.000m | 15:36 | 5:12/km | 5:21 | 5:21/km |
| 4K | 4.000m | 21:15 | 5:19/km | 5:39 | 5:39/km |
| 5K | 5.000m | 27:05 | 5:25/km | 5:50 | 5:50/km |
| 6K | 6.000m | 32:44 | 5:27/km | 5:39 | 5:39/km |
| 7K | 7.000m | 39:43 | 5:40/km | 6:59 | 6:59/km |
| 7.045m | 40:06 | 5:42/km | 0:23 | 8:31/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 91 bpm
Average: 162 bpm
Maximum: 182 bpm
Cadence
Elevation / Altitude
Minimum: -20m
Average: 0m
Maximum: 23m