Rob Kaper's Training (Interval Run) in London
Wednesday 3 July 2019, 07:41 London, GB
Polar training target: Interval
Warm-up: 16 minutes in zones 1-3.
Work: 3 x (6 minutes in zones 4-5 + 2 minutes in zone 3)
Cool-down: 5 minutes in zones 1-2.
Slopend maar vermoedelijk snelste interval training ooit, al komt dat voornamelijk door het laag blijven van de hartslag in de warmup. Ben nu benieuwd of dat altijd zo is bij 's ochtends vroeg in de frisse lucht lopen.
Details
| Distance Recorded (GPS) | 7.327m | |
| Time (Watch) | 45:39 | |
| Pace | 6:14/km | |
| Shoe | ASICS Gel-Pulse 10 | |
| Strava | 2500025186 |
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Broken clouds | Few clouds | |||
| Temperature | 14.4 ℃ | 14.4 ℃ | |||
| Feels like | 13.7 ℃ | 13.8 ℃ | |||
| Wind | NE 2.1 km/h | NE 2.6 km/h | |||
| Humidity | 70% | 70% | |||
| Pressure | 1026 hPa | 1026 hPa | |||
| Dew point | 9.0 ℃ | 9.0 ℃ | |||
| Cloudiness | 75% | 20% | |||
Route
Cities, Municipalities & Boroughs Visited
London
City of Westminster
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:14 | 6:14/km | 653 of 853 | |||
| 1 Mile 1.610m | 9:52 | 6:08/km | 554 of 848 | |||
| Deci Marathon 4.200m | 24:33 | 5:51/km | 299 of 833 | |||
| 5K 5.000m | 29:07 | 5:49/km | 282 of 806 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:14 | 6:14/km | 6:14 | 6:14/km |
| 2K | 2.000m | 12:08 | 6:04/km | 5:54 | 5:54/km |
| 3K | 3.000m | 17:37 | 5:52/km | 5:29 | 5:29/km |
| 4K | 4.000m | 23:17 | 5:49/km | 5:40 | 5:40/km |
| 5K | 5.000m | 29:07 | 5:49/km | 5:50 | 5:50/km |
| 6K | 6.000m | 35:12 | 5:52/km | 6:05 | 6:05/km |
| 7K | 7.000m | 42:36 | 6:05/km | 7:24 | 7:24/km |
| 7.327m | 45:39 | 6:14/km | 3:03 | 9:20/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 90 bpm
Average: 148 bpm
Maximum: 172 bpm
Cadence
Elevation / Altitude
Minimum: 8m
Average: 32m
Maximum: 65m