Rob Kaper's Training (Tempo/Threshold Run) in Rotterdam
Tuesday 7 January 2020, 21:22 Rotterdam, NL
Training target: Tempo run
Snap niet echt wat er tempo aan was, 40 minuten waarvan maar 10 in zone 4. Morgen of overmorgen interval zal wel weer wat pittiger zijn.
Warmup: 15 minutes in zones 1-2.
Work: 10 minutes in zone 3.
Work: 10 minutes in zone 4.
Cooldown: 5 minutes in zones 1-2.
Details
| Distance Recorded (GPS) | 7.421m | |
| Time (Watch) | 45:43 | |
| Pace | 6:10/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Moderate rain | Overcast clouds | |||
| Temperature | 7.1 ℃ | 7.2 ℃ | |||
| Feels like | 2.5 ℃ | 3.0 ℃ | |||
| Wind | S 9.3 km/h | S 8.2 km/h | |||
| Humidity | 88% | 89% | |||
| Pressure | 1022 hPa | 1022 hPa | |||
| Dew point | 5.2 ℃ | 5.5 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Centrum
- Nieuwe Werk
- Dijkzigt
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:09 | 6:09/km | 666 of 945 | |||
| 1 Mile 1.610m | 10:03 | 6:15/km | 698 of 941 | |||
| Deci Marathon 4.200m | 26:08 | 6:13/km | 606 of 925 | |||
| 5K 5.000m | 30:23 | 6:05/km | 496 of 895 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:09 | 6:09/km | 6:09 | 6:09/km |
| 2K | 2.000m | 12:24 | 6:12/km | 6:15 | 6:15/km |
| 3K | 3.000m | 18:46 | 6:15/km | 6:22 | 6:22/km |
| 4K | 4.000m | 25:03 | 6:16/km | 6:17 | 6:17/km |
| 5K | 5.000m | 30:23 | 6:05/km | 5:20 | 5:20/km |
| 6K | 6.000m | 36:11 | 6:02/km | 5:48 | 5:48/km |
| 7K | 7.000m | 43:01 | 6:09/km | 6:50 | 6:50/km |
| 7.421m | 45:43 | 6:10/km | 2:42 | 6:25/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 109 bpm
Average: 158 bpm
Maximum: 179 bpm
Cadence
Elevation / Altitude
Minimum: -5m
Average: 15m
Maximum: 37m