Rob Kaper's Training (Tempo/Threshold Run) in Rotterdam

Training target: Tempo run

Dat viel niet mee, waaide alle kanten op en de benen waren nog wat moe van zondag.

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)		6.741m
Time (Watch)		40:05
Pace		5:57/km
Shoe		Nike Pegasus Turbo 2

Badges Earned

Runnerdam

Weather

		Start		Finish
Description			Overcast clouds		Overcast clouds
Temperature		12.0 ℃		11.8 ℃
Feels like		11.4 ℃		11.2 ℃
Wind			S 12.4 km/h		S 12.9 km/h
Humidity		83%		84%
Pressure		1002 hPa		1002 hPa
Dew point		9.2 ℃		9.2 ℃
Cloudiness		100%		100%

Route

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Cities, Municipalities & Boroughs Visited

Rotterdam

• Stadsdriehoek
• Struisenburg
• De Esch
• Kralingen-Oost

Milestones

Distance	Time			Pace	Official	Overall
1K 1.000m		5:19		5:19/km		100 of 996
1 Mile 1.610m		8:41		5:24/km		113 of 991
Deci Marathon 4.200m		24:03		5:44/km		287 of 975
5K 5.000m		29:02		5:48/km		324 of 944

Watch Splits

Name	Distance	Time	Average Pace	Δ Time	Δ Pace
1K	1.000m	5:19	5:19/km	5:19	5:19/km
2K	2.000m	10:53	5:27/km	5:34	5:34/km
3K	3.000m	16:36	5:32/km	5:43	5:43/km
4K	4.000m	22:40	5:40/km	6:04	6:04/km
5K	5.000m	29:02	5:48/km	6:22	6:22/km
6K	6.000m	35:15	5:53/km	6:13	6:13/km
	6.741m	40:05	5:57/km	4:50	6:31/km

Pace

• Training (Tempo/Threshold Run) in Rotterdam (split pace)
• Training (Tempo/Threshold Run) in Rotterdam (average pace)
• Ronde van West 2021 (16 Oct 2021)
• Oosterscheldeloop 2024 (30 Mar 2024)
• Lelieloop 2023 (29 May 2023)

Average pace for fastest three 6K activities are shown for comparison.

Heart Rate

Minimum: 98 bpm

Average: 173 bpm

Maximum: 184 bpm

Cadence

Elevation / Altitude

Minimum: -25m

Average: 0m

Maximum: 25m