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

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.

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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

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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		623 of 996
1 Mile 1.610m		9:56		6:10/km		679 of 991
Deci Marathon 4.200m		26:14		6:15/km		657 of 975
5K 5.000m		30:45		6:09/km		576 of 944

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

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

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