Rob Kaper's Training (Interval Run) in Rotterdam
Thursday 12 September 2019, 21:03 Rotterdam, NL
Polar training target: Interval
Voorzichtig weer proberen. Knie nog een beetje zeurderig maar werd niet pijnlijk of erger, daar ben ik blij mee. Niet heel erg mijn best gedaan maar voor een trainingsrondje met stiekem 21C best redelijk tempo. Dat klinkt ook zeer hoopvol om straks in de herfst te vlammen!
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) | 6.650m | |
| Time (Watch) | 40:03 | |
| Pace | 6:01/km | |
| Shoe | ASICS Gel-Pulse 10 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Broken clouds | |||
| Temperature | 18.8 ℃ | 18.8 ℃ | |||
| Feels like | 18.8 ℃ | 18.9 ℃ | |||
| Wind | SW 6.7 km/h | SW 6.2 km/h | |||
| Humidity | 81% | 84% | |||
| Pressure | 1027 hPa | 1027 hPa | |||
| Dew point | 15.4 ℃ | 16.1 ℃ | |||
| Cloudiness | 100% | 75% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Feijenoord
- Wilhelminapier
- Nieuwe Werk
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:36 | 6:36/km | 858 of 961 | |||
| 1 Mile 1.610m | 10:30 | 6:31/km | 845 of 956 | |||
| Deci Marathon 4.200m | 25:13 | 6:00/km | 472 of 941 | |||
| 5K 5.000m | 29:53 | 5:59/km | 441 of 911 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:36 | 6:36/km | 6:36 | 6:36/km |
| 2K | 2.000m | 13:01 | 6:31/km | 6:25 | 6:25/km |
| 3K | 3.000m | 18:49 | 6:16/km | 5:48 | 5:48/km |
| 4K | 4.000m | 24:17 | 6:04/km | 5:28 | 5:28/km |
| 5K | 5.000m | 29:53 | 5:59/km | 5:36 | 5:36/km |
| 6K | 6.000m | 35:38 | 5:56/km | 5:45 | 5:45/km |
| 6.650m | 40:03 | 6:01/km | 4:25 | 6:48/km |
Pace
Average pace for fastest three 6K activities are shown for comparison.
Heart Rate
Minimum: 84 bpm
Average: 155 bpm
Maximum: 181 bpm
Cadence
Elevation / Altitude
Minimum: -10m
Average: 16m
Maximum: 60m