Rob Kaper's Training (Tempo/Threshold Run) in Rotterdam
Friday 31 January 2025, 16:44 Rotterdam, NL
Het kan verkeren: vandaag ging het eigenlijjk "gewoon lekker", tegen de verwachting in. Doel was om rond de tien kilometer per uur te hangen en dat ging prima, na de Brienenoord wel wat gas teruggenomen.
Details
| Distance Recorded (GPS) | 13.547m | |
| Time (Watch) | 1:20:34 | |
| Pace | 5:57/km | |
| Shoe | Saucony Endorpin Speed 4 Black |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Overcast clouds | Broken clouds | |||
| Temperature | 5.2 ℃ | 4.0 ℃ | |||
| Feels like | 3.3 ℃ | 2.5 ℃ | |||
| Wind | SW 2.2 km/h | SW 1.7 km/h | |||
| Humidity | 83% | 88% | |||
| Pressure | 1028 hPa | 1028 hPa | |||
| Dew point | 2.5 ℃ | 2.2 ℃ | |||
| Cloudiness | 86% | 74% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Centrum
- Nieuwe Werk
- Feijenoord
- IJsselmonde
- De Veranda
- Sportdorp
- Zomerland
- Kralingse Veer
- De Esch
- Kralingen-Oost
- Struisenburg
Capelle aan den IJssel
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:47 | 5:47/km | 434 of 1072 | |||
| 1 Mile 1.610m | 9:25 | 5:51/km | 458 of 1067 | |||
| Deci Marathon 4.200m | 25:56 | 6:10/km | 660 of 1043 | |||
| 5K 5.000m | 30:37 | 6:07/km | 595 of 1009 | |||
| 5 Mile 8.050m | 47:54 | 5:57/km | 283 of 709 | |||
| 10K 10.000m | 58:33 | 5:51/km | 189 of 601 | |||
| Quarter Marathon 10.550m | 1:02:05 | 5:53/km | 120 of 446 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:47 | 5:47/km | 5:47 | 5:47/km |
| 2K | 2.000m | 11:46 | 5:53/km | 5:59 | 5:59/km |
| 3K | 3.000m | 17:46 | 5:55/km | 6:00 | 6:00/km |
| 4K | 4.000m | 24:48 | 6:12/km | 7:02 | 7:02/km |
| 5K | 5.000m | 30:37 | 6:07/km | 5:49 | 5:49/km |
| 6K | 6.000m | 36:15 | 6:03/km | 5:38 | 5:38/km |
| 7K | 7.000m | 41:56 | 5:59/km | 5:41 | 5:41/km |
| 8K | 8.000m | 47:38 | 5:57/km | 5:42 | 5:42/km |
| 9K | 9.000m | 52:56 | 5:53/km | 5:18 | 5:18/km |
| 10K | 10.000m | 58:33 | 5:51/km | 5:37 | 5:37/km |
| 11K | 11.000m | 1:04:58 | 5:54/km | 6:25 | 6:25/km |
| 12K | 12.000m | 1:11:13 | 5:56/km | 6:15 | 6:15/km |
| 13K | 13.000m | 1:17:32 | 5:58/km | 6:19 | 6:19/km |
| 13.547m | 1:20:34 | 5:57/km | 3:02 | 5:33/km |
Pace
Average pace for fastest three 13K activities are shown for comparison.
Heart Rate
Minimum: 64 bpm
Average: 159 bpm
Maximum: 180 bpm
Cadence
Elevation / Altitude
Minimum: -8m
Average: 2m
Maximum: 21m