Rob Kaper's Training (Interval Run) in Rotterdam
Thursday 5 September 2019, 19:59 Rotterdam, NL
Polar training target: Interval
Nog nooit zo keurig aan de zones gehouden. Morgen wel weer zwemmen ipv lopen want knie blijft zeuren na een tijdje.
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.
Details
| Distance Recorded (GPS) | 5.961m | |
| Time (Watch) | 35:01 | |
| Pace | 5:52/km | |
| Shoe | Nike Pegasus 36 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Few clouds | |||
| Temperature | 13.7 ℃ | 14.1 ℃ | |||
| Feels like | 13.0 ℃ | 13.4 ℃ | |||
| Wind | NW 4.0 km/h | NW 2.8 km/h | |||
| Humidity | 73% | 69% | |||
| Pressure | 1025 hPa | 1026 hPa | |||
| Dew point | 8.9 ℃ | 8.5 ℃ | |||
| Cloudiness | 100% | 18% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Centrum
- Nieuwe Werk
- Dijkzigt
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:52 | 5:52/km | 450 of 960 | |||
| 1 Mile 1.610m | 9:22 | 5:49/km | 371 of 955 | |||
| Deci Marathon 4.200m | 24:02 | 5:43/km | 274 of 940 | |||
| 5K 5.000m | 28:18 | 5:40/km | 228 of 910 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:52 | 5:52/km | 5:52 | 5:52/km |
| 2K | 2.000m | 11:43 | 5:52/km | 5:51 | 5:51/km |
| 3K | 3.000m | 17:23 | 5:48/km | 5:40 | 5:40/km |
| 4K | 4.000m | 23:03 | 5:46/km | 5:40 | 5:40/km |
| 5K | 5.000m | 28:18 | 5:40/km | 5:15 | 5:15/km |
| 5.961m | 35:01 | 5:52/km | 6:43 | 6:59/km |
Pace
Average pace for fastest three 5K activities are shown for comparison.
Heart Rate
Minimum: 91 bpm
Average: 160 bpm
Maximum: 183 bpm
Cadence
Elevation / Altitude
Minimum: -15m
Average: 5m
Maximum: 37m