Rob Kaper's Training (Tempo/Threshold Run) in Rotterdam
Tuesday 14 January 2020, 21:40 Rotterdam, NL
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.
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
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 | 104 of 1063 | |||
| 1 Mile 1.610m | 8:41 | 5:24/km | 119 of 1058 | |||
| Deci Marathon 4.200m | 24:03 | 5:44/km | 299 of 1037 | |||
| 5K 5.000m | 29:02 | 5:48/km | 339 of 1003 | |||
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
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