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
Pace6:10/km
ShoeNike Pegasus Turbo 2
Strava2991265206

Weather

StartFinish
DescriptionModerate rainOvercast clouds
Temperature7.1 ℃7.2 ℃
Feels like2.5 ℃3.0 ℃
WindS 9.3 km/hS 8.2 km/h
Humidity88%89%
Pressure1022 hPa1022 hPa
Dew point5.2 ℃5.5 ℃
Cloudiness100%100%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Centrum
  • Nieuwe Werk
  • Dijkzigt

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
6:096:09/km584 of 826
1 Mile
1.610m
10:036:15/km612 of 821
Deci Marathon
4.200m
26:086:13/km524 of 806
5K
5.000m
30:236:05/km426 of 781

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

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

Heart Rate

Average: 158 bpm
Maximum: 179 bpm
Minimum: 109 bpm

Cadence

Altitude