Rob Kaper's Training (Tempo/Threshold Run) in Rotterdam
Wednesday 22 January 2020, 19:53 Rotterdam, NL
Training target: Tempo run
Trainingschema zegt dat het een tempo run was, maar zo voelt het niet echt wanneer je probeert in de zones te blijven.
Warmup: 15 minutes in zones 1-2.
Work: 12 minutes in zone 3.
Work: 13 minutes in zone 4.
Cooldown: 5 minutes in zones 1-2.
Details
| Distance Recorded (GPS) | 7.722m | |
| Time (Watch) | 47:05 | |
| Pace | 6:06/km | |
| Shoe | Nike Pegasus 36 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Mist | Mist | |||
| Temperature | 6.1 ℃ | 6.1 ℃ | |||
| Feels like | 6.1 ℃ | 6.1 ℃ | |||
| Wind | SW 1.0 km/h | SW 0.5 km/h | |||
| Humidity | 98% | 98% | |||
| Pressure | 1036 hPa | 1037 hPa | |||
| Dew point | 5.8 ℃ | 5.8 ℃ | |||
| Cloudiness | 100% | 100% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Feijenoord
- Wilhelminapier
- Nieuwe Werk
- Centrum
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 6:02 | 6:02/km | 658 of 1063 | |||
| 1 Mile 1.610m | 9:56 | 6:10/km | 726 of 1058 | |||
| Deci Marathon 4.200m | 26:14 | 6:15/km | 697 of 1037 | |||
| 5K 5.000m | 30:45 | 6:09/km | 608 of 1003 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 6:02 | 6:02/km | 6:02 | 6:02/km |
| 2K | 2.000m | 12:43 | 6:22/km | 6:41 | 6:41/km |
| 3K | 3.000m | 19:06 | 6:22/km | 6:23 | 6:23/km |
| 4K | 4.000m | 24:57 | 6:14/km | 5:51 | 5:51/km |
| 5K | 5.000m | 30:45 | 6:09/km | 5:48 | 5:48/km |
| 6K | 6.000m | 36:08 | 6:01/km | 5:23 | 5:23/km |
| 7K | 7.000m | 42:13 | 6:02/km | 6:05 | 6:05/km |
| 7.722m | 47:05 | 6:06/km | 4:52 | 6:44/km |
Pace
Average pace for fastest three 7K activities are shown for comparison.
Heart Rate
Minimum: 90 bpm
Average: 163 bpm
Maximum: 182 bpm
Cadence
Elevation / Altitude
Minimum: -3m
Average: 26m
Maximum: 51m