Rob Kaper's Training (Tempo/Threshold Run) in Rotterdam
Tuesday 28 January 2020, 21:09 Rotterdam, NL
Training target: Tempo run
Hartslagmeting was een beetje van slag eerste 15-20 minuten, dat die zo lang rond de 100-110 bleef hangen is onrealistisch. Niet dat het niet lekker ging, 7K net boven de 5:30/km heeft wel eens meer moeite gekost.
En twee volumerecords: 68km in de laatste week en 189km in dertig dagen. :)
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) | 8.011m | |
| Time (Watch) | 45:44 | |
| Pace | 5:43/km | |
| Shoe | Nike Pegasus Turbo 2 |
Badges Earned
Runnerdam
Weather
| Start | Finish | ||||
|---|---|---|---|---|---|
| Description | Light rain | Light rain | |||
| Temperature | 5.0 ℃ | 4.8 ℃ | |||
| Feels like | -0.2 ℃ | -0.2 ℃ | |||
| Wind | SW 9.3 km/h | SW 8.2 km/h | |||
| Humidity | 83% | 84% | |||
| Pressure | 997 hPa | 998 hPa | |||
| Dew point | 2.4 ℃ | 2.3 ℃ | |||
| Cloudiness | 75% | 20% | |||
Route
Cities, Municipalities & Boroughs Visited
Rotterdam
- Stadsdriehoek
- Struisenburg
- De Esch
- Kralingen-Oost
Milestones
| Distance | Time | Pace | Official | Overall | ||
|---|---|---|---|---|---|---|
| 1K 1.000m | 5:29 | 5:29/km | 176 of 996 | |||
| 1 Mile 1.610m | 8:51 | 5:30/km | 163 of 991 | |||
| Deci Marathon 4.200m | 22:53 | 5:27/km | 129 of 975 | |||
| 5K 5.000m | 27:38 | 5:32/km | 151 of 944 | |||
Watch Splits
| Name | Distance | Time | Average Pace | Δ Time | Δ Pace |
|---|---|---|---|---|---|
| 1K | 1.000m | 5:29 | 5:29/km | 5:29 | 5:29/km |
| 2K | 2.000m | 10:55 | 5:28/km | 5:26 | 5:26/km |
| 3K | 3.000m | 16:09 | 5:23/km | 5:14 | 5:14/km |
| 4K | 4.000m | 21:35 | 5:24/km | 5:26 | 5:26/km |
| 5K | 5.000m | 27:38 | 5:32/km | 6:03 | 6:03/km |
| 6K | 6.000m | 33:10 | 5:32/km | 5:32 | 5:32/km |
| 7K | 7.000m | 38:44 | 5:32/km | 5:34 | 5:34/km |
| 8K | 8.000m | 45:38 | 5:42/km | 6:54 | 6:54/km |
| 8.011m | 45:44 | 5:43/km | 0:6 | 9:05/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 8K activities are shown for comparison.
Heart Rate
Minimum: 89 bpm
Average: 145 bpm
Maximum: 179 bpm
Cadence
Elevation / Altitude
Minimum: -6m
Average: 8m
Maximum: 31m