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.
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Details

Distance Recorded (GPS)7.421m
Time (Watch)45:43
Pace6:10/km
ShoeNike Pegasus Turbo 2

Badges Earned

Rotterdam skyline
Runnerdam

Weather

StartFinish
DescriptionLight rainModerate rain
Temperature7.1 ℃7.2 ℃
Feels like2.5 ℃3.0 ℃
WindS 9.3 km/hS 8.2 km/h
Humidity87%88%
Pressure1022 hPa1022 hPa
Dew point5.1 ℃5.3 ℃
Cloudiness100%100%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Centrum
  • Nieuwe Werk
  • Dijkzigt

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
6:096:09/km705 of 996
1 Mile
1.610m
10:036:15/km738 of 991
Deci Marathon
4.200m
26:086:13/km641 of 975
5K
5.000m
30:236:05/km525 of 944

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m6:096:09/km6:096:09/km
2K2.000m12:246:12/km6:156:15/km
3K3.000m18:466:15/km6:226:22/km
4K4.000m25:036:16/km6:176:17/km
5K5.000m30:236:05/km5:205:20/km
6K6.000m36:116:02/km5:485:48/km
7K7.000m43:016:09/km6:506:50/km
7.421m45:436:10/km2:426:25/km

Pace

0k1k2k3k4k5k6k7kF4:304:455:005:155:305:456:006:156:306:457:00
  • Training (Tempo/Threshold Run) in Rotterdam (split pace)
  • Training (Tempo/Threshold Run) in Rotterdam (average pace)
  • Ronde van West 2021 (16 Oct 2021)
  • Lelieloop 2023 (29 May 2023)
  • Oosterscheldeloop 2024 (30 Mar 2024)

Average pace for fastest three 7K activities are shown for comparison.

Heart Rate

0:000:050:100:150:200:250:300:350:400:456585105115125135145155165175185195
Minimum: 109 bpm
Average: 158 bpm
Maximum: 179 bpm

Cadence

0:000:050:100:150:200:250:300:350:400:4560708090

Elevation / Altitude

0:000:050:100:150:200:250:300:350:400:45-50050
Minimum: -5m
Average: 15m
Maximum: 37m