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 | |
Strava | 3034502381 |
Badges Earned
Weather
Start | Finish | ||||
---|---|---|---|---|---|
Description | Mist | Mist | |||
Temperature | 6.0 ℃ | 6.0 ℃ | |||
Feels like | 6.0 ℃ | 6.0 ℃ | |||
Wind | SW 1.0 km/h | SW 0.5 km/h | |||
Humidity | 96% | 96% | |||
Pressure | 1036 hPa | 1036 hPa | |||
Dew point | 5.4 ℃ | 5.4 ℃ | |||
Cloudiness | 100% | 100% |
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Feijenoord
- Wilhelminapier
- Nieuwe Werk
Milestones
Distance | Time | Pace | Official | Overall | ||
---|---|---|---|---|---|---|
1K 1.000m | 6:02 | 6:02/km | 562 of 903 | |||
1 Mile 1.610m | 9:56 | 6:10/km | 610 of 898 | |||
Deci Marathon 4.200m | 26:14 | 6:15/km | 590 of 883 | |||
5K 5.000m | 30:45 | 6:09/km | 514 of 853 |
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