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 | |
Strava | 2991265206 |
Badges Earned
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% |
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 6:09 | 6:09/km | 634 of 903 | |||
1 Mile 1.610m | 10:03 | 6:15/km | 665 of 898 | |||
Deci Marathon 4.200m | 26:08 | 6:13/km | 574 of 883 | |||
5K 5.000m | 30:23 | 6:05/km | 468 of 853 |
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